How To Get Iron In Case Of Fatigue?

Author: Leticia Celentano Time for reading: ~1 minutes Last Updated: August 08, 2022

In this article, learn more about How To Get Iron In Case Of Fatigue?. Hemovo and nehemovo - what's the difference?.

According to a study by the European Health Agency, more than 80% of Europeans suffer from iron deficiency at least three times a year, which makes the condition the most common mineral hunger.

Iron deficiency manifests itself in certain symptoms: fatigue, tiredness, headache, dizziness and unexplained weight loss. Hair loss and skin changes associated with a number of anemic conditions, indicative of chronic or particularly acute shortage of trace elements. Such conditions are typical of the cold seasons, even in completely healthy people.

As a food, red meat offers the most stable amount of iron for the body, but it is not its only source.

By its 50th anniversary, 18 mg of iron per day is needed for optimal health of the female body, and for the male - 8 g. 85 g of beef deliver 2.6 mg of iron, and 85 g of pork - 2.8 mg. Internal organs and trifles such as the abdomen and intestines carry the most iron with them: 85 g of liver contains 7.5 mg of iron.

Meat is not the only source of iron. Dried, cooked or raw, many legumes and whole grains contain enough iron to replace meat products. However, they carry another type of iron . Animal products supply heme iron , which is more easily absorbed by the body, and vegetable iron is non- heme - more difficult to digest. Between 15 - 35% of the heme iron, taken with food, is completely absorbed, while of the total non-heme iron, only 5 - 20% is absorbed.

The richest sources of non- heme iron are legumes and sesame seeds, tahini, potatoes, molasses, prunes, peas, green leafy vegetables, cashews and pumpkin seeds. Consumption of some seaweed, citrus fruits and dairy products, such as kefir, buttermilk and kefir, significantly improves the absorption of iron due to the content of vitamin C and small amounts of iron in them. However, regular consumption of coffee, black tea or chocolate and red wine reduces iron absorption due to the presence of tannins and polyphenols in them.

How To Get Iron In Case Of Fatigue?

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