Symptoms of iron deficiency: Dietary tips to prevent fatigue, headache, pale complexion and more

Symtpms of iron deficiency: Expert dietary tips to prevent fatigue, headache, pale complexion. (Image: Canva)

Iron is a crucial mineral that plays a key role in numerous bodily functions. It is essential for the production of red blood cells, which carry oxygen throughout your body. Without enough iron, your cells may not receive adequate oxygen, leading to fatigue, weakness, and other health problems.

Maintaining sufficient iron levels in your body is vital for overall well-being. This guide will explore the importance of iron and provide practical tips on how to increase your iron intake. By understanding the significance of iron and incorporating these strategies into your daily routine, you can support your body's health and vitality.

Iron plays many roles in the body. It is an important component of haemoglobin, which carries oxygen in the blood. A common condition caused by low iron is iron deficiency anaemia, but inadequate iron could also be linked to decreased physical ability, impaired brain function, and heart failure, among others.

According to US-based dietician Julia Zumpano, “Iron is a vital component of haemoglobin, which makes it an important mineral that our bodies need in order to carry oxygen so that our cells can produce energy. If we don’t have enough iron, we will not have enough red blood cells to transport oxygen. This leads to extreme fatigue and light headedness” as quoted in an article in the Cleveland Clinic.

Signs of iron deficiency

• A pale complexion
• Fatigue
• Trouble breathing, especially after exercise
• Rapid heartbeat
• Headache

• Menstruation
• Pregnancy and breastfeeding
• Surgery or trauma
• Veganism and vegetarianism
• While adequate iron is vital for good health, too much iron can cause problems. So, if you suspect you have iron deficiency, definitely consult your doctor before starting supplements.

How to get more iron in your diet

• Iron-rich foods are a natural way to boost iron levels.
• The most well-known source is red meat. However too much could lead to an increased risk of diabetes and heart disease.

• Poultry
• Fish
• Eggs

• Dals
• Peas
• Soybean
• Beans
• Figs, dates
• Tomato paste
• Potatoes
• Dark chocolate

Beyond iron-rich foods, there are other ways to help your body maintain adequate levels:

• The importance of vitamin C

• Citrus fruits
• Bell peppers
• Tomatoes
• Coffee, tea, and wine
• Avoid tea or coffee close to meals. These contain tannins that can prevent iron absorption.

• Calcium, which is rich in milk and other dairy products, can also limit how much iron is absorbed. If you are eating calcium supplements, take iron sources at a different time.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.