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Iron deficiency is most often supplemented with medications, which, however, may have an adverse effect on other health aspects or not be absorbed as well as in the case of natural sources of this ingredient. It is also often recommended to eat liver, which is not very popular – especially among children. The liver contains a lot of iron, but it turns out that a plant-based diet can be a much more effective way to fight its deficiency!
According to statistics, over 30% of the population has too low a level of this element in the blood. Iron deficiency is therefore one of the most common health “deficits” in the world. This is because, rarely choosing our daily menu, we think about whether it will provide us with enough of the right nutrients. Nowadays, people often eat on the run, at work, usually not paying attention to the composition of the food they eat. And iron is worth taking care of. Why is it so important for the body?
Necessary for existence
Iron makes the human body and its organs function as they should. It takes part in the transport and absorption of oxygen, affects cholesterol metabolism, supports the liver in removing harmful substances from the body. It also plays an important role in the fight against viruses and bacteria, as it supports the immune system.
The first, gradually appearing symptoms of iron deficiency are primarily:
- Problems with concentration,
- Somnolence,
- frequent fatigue,
- nail brittleness,
- Weakness and dryness of the hair,
- Accelerated heartbeat.
These types of ailments are often ignored because we explain them to ourselves with overwork, the season of the year (in the case of deterioration of the skin, nails and hair), lack of sleep and stress. That’s why it’s so easy to overlook.
How to check if it’s an iron deficiency?
The basis here are blood tests, thanks to which we will find out if we have too little of it. This is very important because a deficiency of this element can lead to anemia. Women are more likely to have this type of problem, because due to their natural conditions, they lose much more of it.
Fill in the gaps with the right plants!
It turns out that a diet rich in iron-containing plants is more effective than other types of diets. Therefore, when supplementing the deficiency, focus on:
- Dried apricots,
- plums,
- lentils,
- beans,
- Spinach,
- Botwina,
- chickpeas,
- Pumpkin seeds.
Also remember not to combine products with a high iron content with milk, as calcium reduces its absorption. Wholegrain products also inhibit its absorption. When supplementing iron, it is also worth limiting fiber, tea, coffee and wine.