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Feeling Off? These 7 Warning Signs Could Mean You’re Iron Deficient


Do you feel unusually tired, foggy or just lately? It may not just be stress or bad sleep. Iron deficiency is one of the most common nutritional problems in the United States, and many people don’t even realize that they have it. According to national health data, absolute and functional iron deficiencies affect more than one in ten adults, and symptoms can sneak on you.

An absolute deficiency occurs when your body does not have enough iron, while a functional deficiency means that iron is there, but your body does not use it properly. Young women tend to be more affected by absolute deficiency, but functional iron problems can have an impact on anyone. If you hang out in your day or if you have treated symptoms that will simply not disappear, here is what you need to know about iron deficiency and how to spot the panels early.

Continue to read to find out how many iron you should get, the symptoms of iron deficiency and how to get more iron from the food.

What causes iron anemia?

Iron anemia can develop for several reasons:

  1. You lose more blood, which contains iron, that your body cannot replace
  2. Your body has trouble absorbing iron
  3. You don’t eat enough iron food sources
  4. Your body needs more iron than normal

Biological sex, lifestyles, underlying health conditions and age can also make people more prone to iron deficiency.

Do you get enough iron in your diet?

It is important to know how many iron you should get. The amounts vary between men and womenWith men needing 8 mg iron per day and women need 18 mg iron per day. Women over 51 only need 8 mg iron per day, while those who are pregnant need 27 mg per day and those who are breastfeeding need 9 mg on a daily basis.

Fortunately, you can get iron from a wide range of food. These may include:

  • Red meat, poultry and pork
  • Beans and peas
  • Sea fruit
  • Dark leafy vegetables, such as curly cabbage and spinach
  • Raisins, apricots and other dried fruits
  • Nut
  • Iron enriched admiral like pasta and cereals

Some types of people may also be at risk of iron deficiency. If you lie, you can lose iron because of the blood loss. Infants and children can be deficient in iron if they do not obtain enough breast milk or formula. Children and infants may also need additional iron during growth period periods. If you frequently give blood, you may need additional iron. Vegetarians and vegans can also be subject to iron anemia if they do not look for other sources of iron other than meat and seafood.

Find out more: These are the best sources of food for each vitamin you need

A woman wearing glasses with an exhausted expression lying on a light gray sofa.

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Potential symptoms of monitoring iron deficiency

You may be wondering: how do I know if I have an iron deficiency? There are several main symptoms of iron deficiency in search. Some of them seem to be daily illnesses, such as headaches or side effects can be more unexpected, such as the desire to eat clay.

Extreme fatigue or weakness

Face the extreme Fatigue or weakness is a common way to know if you are deficient in iron. Without enough iron, your body does not properly produce red blood cells, so your blood circulation becomes less effective in carrying oxygen. Without the oxygen transported where it should go, you end up feeling very weak and fatigue.

Chest problems

Linking in the above point, other symptoms can be chest pain, rapid heart rate and shortness of breath. These can also result from oxygen which is not effectively transported by blood circulation until it should go.

Headache, dizziness and dizziness

If the body is low on iron, even the brain can receive less oxygen. This can cause several cognitive deficiencies, such as stunning and dizziness. Iron iron anemia is even associated with headaches and migraines.

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Cold hands and feet

If your body does not get enough oxygen, you can finish feel cold. Since iron deficiency affects how the blood circulation transfers oxygen around your body, you can end up with cold hands and feet.

Soucittes of non -nutritional objects

If you are dealing with an extreme iron deficiency, you may want articles that have no nutritional value and cannot be digested. This condition is called Pica. People with PICA can eat non -food substances such as ice, soil, clay and paper. Pica is associated with an iron deficiencyBut no one really knows how the two are linked. Iron therapy tends to cure the behavior of the PICA.

Bad appetite

At the other end of the spectrum, you may be hungry at all. The reasons are also clear. Some theories suggest that it can be linked to some hormone And blood protein Levels.

Pale skin

Your skin could also become pale or be washed if you are deficient in iron. A lack of iron can cause fewer red blood cells, which can chat pale skin.

What is the main cause of iron deficiency?

There are a few reasons why you can be deficient in iron. The most direct cause is simply not to get enough iron in your diet. Blood loss by heavy, long and frequent menstruation, injuries, illness, cancer, gastrointestinal bleeding or blood donation can also be guilty. Even Nose bleeding can cause iron deficiency. The speakers can be at risk of iron deficiency, as more iron is necessary for an increase in blood volume and the fetus. Certain gastrointestinal disorders can also hinder your body’s ability to absorb iron from the food you eat.

Rare causes of iron deficiency Include certain stomach infections, gastrointestinal surgeries and genetic conditions.

How to add more iron to your diet

A person in a light green t-shirt carrying a white colony filled with spinach.

Kseniya Ovchinnikova / Getty Images

If you think you don’t get enough iron, you may want to plan a blood test with your doctor to see if you have iron anemia. If you do, you can try to add more iron to your diet by:

  • Cook food Cast iron To increase the amount of iron in your food
  • Collection of recipes that include foods rich in iron
  • Nibbling nuts and seeds during the day
  • Eat whole grains
  • Specific twinning Foods rich in vitamins (foods rich in vitamin C, vitamin A and beta-carotene) with foods rich in iron to help absorbs you more iron
  • Choose cereals or iron enriched with iron
  • Make a salad rich in iron full of vegetable iron sources, such as spinach, peas, lentils, white mushrooms or black olives

Sometimes it can be difficult to integrate iron -rich foods into our diet due to food budgetary constraints or hectic lifestyles. You may want to try to use an oral iron supplement or multivitaminBut be sure to talk to your doctor before trying something new.





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