Do you have brittle nails and hair? Are you freezing and can't keep warm when others are warm? Are you tired quickly and constantly want to sleep? You may have iron deficiency anemia. Make a list of which foods contain iron, include them in your diet, and your condition will improve.
Risk groups for iron deficiency anemia:
• pregnant women;
• fast-growing children under 5 years old;
• vegetarians;
• people who lose a lot of blood relative to their complexion for some reason (for example, with certain diseases of the stomach and / or intestines, with heavy menstruation in women, etc.);
• teens.
Not everyone knows that products contain heme and non-heme iron . For well-being and excellent condition of nails and hair, a person needs both versions of an important element. Plant foods contain non-heme iron ; animal products - heme.
Please note that some foods that contain enough iron are nonetheless of little benefit. And all because they, along with iron, simultaneously include phytates or calcium - compounds or elements that prevent the body from absorbing the much-needed substance. For example, spinach, eggs, milk are just such products. Therefore, it is important not only to include foods containing iron in the diet, but also to be able to use them correctly.
The absorption of iron is facilitated by:
• systematic intake of vitamin C;
• eating meat and fish.
Reasons for inhibiting iron absorption:
• preparation and use of cereal and legume dishes without prior soaking;
• eating foods containing soy protein;
• the use of coffee, tea (especially with mint or chamomile), wine because of the polyphenols they contain (their negative effect is neutralized by vitamin C with its systematic intake).
Short list. Which foods contain a lot of iron:
• bean;
• green leafy vegetables;
• red meat;
• cereals enriched with iron (by the way, breakfast cereals also apply to them);
• nuts;
• bran bread and black grades;
• tomatoes;
• bird;
• fish;
• fresh sunflower seeds;
• pork;
• pumpkin seeds;
• plums and their juice;
• dried fruits;
• seafood.
Please note that animal products contain the most digestible iron. To be precise - about 20%. Whereas from plant products no more than 5% non-heme iron will enter the body.
The best option for a person who adheres to the usual way of eating, observe a 3: 1 ratio of products. A larger number indicates products of animal origin. It is such an optimal balance of consumed products that will lead to stabilization of the work of internal organs, a surge of human strength and energy.
If, over time, after the correction of nutrition, no positive changes have occurred, this is a serious reason to seek the help of specialists. The therapist will identify possible diseases, and the nutritionist will select an individual option for a balanced diet.