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

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

Some people have an increased risk due to

• 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.

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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.

Iron—the form most easy to absorb—is also available in foods other than red meat, including:

• Poultry


• Fish


• Eggs

For vegetarians, there are several plant-based options, like:

• Dals


• Peas


• Soybean


• Beans


• Figs, dates


• Tomato paste


• Potatoes


• Dark chocolate

Other ways to support healthy iron levels

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

• The importance of vitamin C

Such foods help with the absorption of iron. This means eating these foods alongside iron-rich foods can increase levels further. Some sources 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

• 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.

A range of simple strategies that don’t rely on red meat consumption can help maintain adequate levels. This includes eating iron-rich foods, not drinking tea or coffee too close to meals, and cooking in iron pans.