Don’t skip breakfast… eating habits that cause iron deficiency – Day Seven

Iron is an essential mineral that the body needs for growth and development It has many important roles in the body, including oxygen transport, energy production, high levels of immunity and good health In this report, we learn about 6 nutritional mistakes that can lead to iron deficiency, according to the Times Now website.

What is the daily amount of iron?

According to doctors, it is recommended to take iron every day depending entirely on the age and gender of the person. Vegetable plants also have different iron requirements. Infants: 0 to 6 months: 0.27 milligrams (mg) Children: 1 to 3 years: 7 mg 4 to 8 years: 10 mg Men: 19 years and older: 8 mg Women: 19 to 50 years: 18 mg 51 Years and over 8 mg.

Doctors say that iron supplements can help when people have trouble getting enough iron from dietary sources alone, such as a vegetarian diet.

It is best to try to get enough iron in the diet by simply eliminating or reducing things that can interfere with iron absorption and eating iron-rich foods.

What happens when you suffer from iron deficiency?

Iron is very important for the proper functioning of hemoglobin – a protein that is needed to carry oxygen in the blood and perform various other functions. Iron deficiency in the blood can lead to many serious health problems, including anemia. Millions of people, especially women, around the world suffer from anemia, which occurs when your body stops producing enough red blood cells. It causes fatigue, shortness of breath, dizziness, constant headache, irregular heartbeat, dull skin, and even weak nails.

What causes low iron levels in your body?

Doctors say there are many nutritional mistakes you can make that cause iron deficiency. Including not eating enough iron-rich foods and drinks can affect the amount of iron your body absorbs. There are other errors, including:

Skip breakfast

Eating breakfast is very important for long-term health, and according to doctors, if you skip breakfast, you miss the opportunity to replenish your body with nutrients after the night of the fast many foods that contain iron such as grains, eggs, and often vegetables are eaten during breakfast. Skipping breakfast regularly can lead to an overall drop in iron, paving the way for iron deficiency.

Eating more calcium-rich foods

It is important to eat foods rich in calcium, which is important for bone health, but eating too much, especially with foods rich in iron, can interfere with absorption. metal. Doctors say that calcium competes with iron for absorption in the gut, making it harder for your body to get the iron it needs. This is especially problematic when calcium is consumed through supplements or dairy products such as milk and cheese.

Drinking too much tea or coffee

For lovers of tea and coffee, drinking a lot, especially after meals, hinders the absorption of iron. These drinks are full of tannins and polyphenols, which bind iron and prevent its absorption in the intestines.

According to research, drinking tea or coffee within an hour of eating can reduce iron absorption by up to 60%.

Not taking care of gut health

Doctors have confirmed that your gut plays an important role in absorbing nutrients such as iron, so if it’s in good shape, you’re more likely to develop problems like celiac disease, Crohn’s disease or inflammatory bowel disease. chronic that interferes with the efficient absorption of nutrients, leading to deficiency.

Even if a person eats enough iron, a healthy gut can prevent our body from absorbing it. According to research, people with mild illness can develop iron deficiency anemia.

Not eating enough iron

If you don’t eat enough fresh, seasonally processed foods that are rich in iron, you may be deficient in iron-rich foods like red meat, poultry, fish, lentils, beans, and spinach. choices may not use these foods adequately.

Ignore heavy menstrual bleeding

Most women lose a lot of blood during menstruation. Instead of looking for a cure for this, they ignore the symptoms, which often lead to iron deficiency. Iron is used in the body to make red blood cells, muscle tissue, hair and other molecules. When the body loses tissue, such as during menstruation, it also loses some iron.