a surprising № of women are deficient in this primordial mineral. here’s wha’ you ‘d know
wha’ is it?
iron is an primordial mineral that is an primordial component of the haemoglobin in red blood cells, which carries oxygen round yr body. if you ‘ve too lil iron, yr body can’t make enough healthy oxygen-transporting red blood cells. the knock-on effect is a fatigued body, which impacts brain function and immunity. if yr gp diagnoses you witha deficiency (anaemia) you’ll be prescribed iron tablets and advised to eat + iron-rich foods.
am i likely to be lo?
official figs show that 46% of girls and 23% of women inna uk ‘ve lo iron intake, so it’s very possible. in fact, iron deficiency anaemia tis realm’s most common nutritional deficiency disease, pticularly amongst children and women of childbearing age.
heavy periods can cutout you lacking – research has shown that 50% of women with heavy menstrual bleeding are deficient – as can pregnancy cause yr body needs extra iron for yr growing baby. exercise can also drain yr iron lvls – one study found that ♀ distance runners had their iron stores depleted by ½. not gettin enough vitamin c can be problematic, too, as it’s needed to absorb iron found in veggie srcs. speaking of which, veggies and vegans can struggle, cause plant-based iron is harder for d'body to absorb.
wha’ happens if i’m deficient?
you ‘d n'dup with iron deficiency anaemia, where a lack of iron in d'body reduces the № of red blood cells, so yr organs and tissues won’t get as much oxygen as they usually ‘d. symptoms include tiredness, lack of energy, shortness of breath, ♥ palpitations and a pale complexion, and sometimes headaches, tinnitus, an altered sense of taste, feeling itchy, a sore or very smooth tongue, hair loss, a desire to eat non-food items like ice and paper, difficulty swalloing, mouth ulcers and spoon-shaped nails. left untreated, it can dent yr immune system, leaving you + likely t'get ill and if it’s severe you ‘d ‘ve an increased risk of developing complications that affect yr ♥ or lungs, s'as an abnormally fast ♥beat.
and if i’m just lo?
lo iron lvls can cutout you foggy headed, can give you tummy problems, and can make it hard for yr body to regul8 its own temperature. lo iron intake during pregnancy can make preelder birth and lo birth w8 + likely.
in one us study, researchers found that ♀ students who were unfit and iron deficient achieved loer grades than women who were fit and had normal iron lvls, providing evidence that good iron lvls effect cogg. and us research looking at over 300,000 adults aged 21 to 90 has linked hearing loss with iron deficiency anaemia.
how much do i need?
women aged 19 to 50 need 14.8mg a dy. after menopause, you 1-ly need 8.7mg. you mite need + if you’re pregnant or breast-feeding*, ‘ve a gastrointestinal disorder, s'as coeliac, crohn’s or ulcerative colitis, or if you exercise a lot.
when it comes to yr diet, iron comes in two forms: haem and non-haem. haem iron is found in foods that once contained haemoglobin, a protein found in red blood cells, and makes up 40% of the iron in meat, poultry, and fish, and is well absorbed. non-haem iron, which makes up 60% of the iron in meat and all the iron in plants (pulses, nuts, seeds, dark green veg, dried fruit, wholegrains and spirulina, + fortified cereals), is less well absorbed. non-haem iron is better absorbed alongside vitamin c-rich foods, s'as kiwi, peppers, broccoli or oranges. if you’re vegetarian or vegan, you may need a supplement to hit yr daily requirement. supplement-wise, it’s a good idea to choose iron tablets that also contain vitamin c. foods that include tannin and caffeine – for ex, tea, coffee and chocol8 – bind to iron and so hinder its absorption. for this reason, it’s best to avoid having yr daily brew alongside yr meal – w8 an hr b4 boiling that kettle.
*check with yr gp b4 taking supplements if pregnant or breastfeeding.
original content at: www.healthy-magazine.co.uk/iron/…