June 20, 2019
Created by Razan Shwayhat
Feeling tired all the time, having pale skin and shortness of breath may be neglected sometime, yet may be a sign of iron deficiency along with other symptoms such as headaches and dizziness, heart palpitation and dry hair and skin. If you think you have any of these symptoms the best thing to do is check with your doctor and run the necessary tests.
Generally, if you have iron deficiency, your doctor may prescribe iron supplements after of course treating the cause behind this deficiency.
From a nutritional point of view, it will be advised as well to keep supplementing your body with foods rich in iron. Animal food sources that are rich in Iron are the red meat, poultry and seafood. As for plant-based iron sources, the iron may not be absorbed well, therefore vegans who count on plant sources need to increase their intake of iron-rich food and combine it with vitamin c rich food to enhance the absorption of iron from the plant-based foods. Dark green leafy vegetables and beans and dried fruits such as raisins and apricots may be a good plant source of iron. Squeezing some lemon on spinach or eating the raisins with orange increase the iron absorption in these foods.
Just like we need to add vitamin C to improve absorption we also need to avoid food that inhibits or decrease absorption of iron such as the caffeine in tea and coffee and cola drinks and calcium-rich food as in milk, so if you are having a meal rich in iron postpone the cup of coffee for two hours after the meal at least.