Generally, due to hectic lifestyle and immense work pressure, people neglect lot of health issues. You may pop in some multivitamin tablets to overcome extreme tiredness and weakness. But, all these are not going to work out for longer time. People suffering regularly from common ailments should not at all neglect the warning signs your body is revealing. Your body has a capacity that should not be pushed to its extent. Neglecting common symptoms lead to numerous complications in future.
Poor habits of eating, faulty lifestyle, imbalanced diet, inadequate sleep, and lack of exercise result in many deficiencies- individual nutrient deficiency. In this situation, many individual suffer from iron deficiency – hypoferremia, which is one of the very common nutritional deficiencies. Our body contains iron in the cells that performs numerous essential functions. Such as cells are the carriers of oxygen from lungs to the tissues in the form of hemoglobin. Hemoglobin acts as medium of transport for electrons inside the cells, which is in the form of cytochromes. They also react as an essential part of enzyme reaction within numerous tissues.
Iron is an essential nutrient in the body and deficiency in iron result in iron deficiency anemia. This is very much common in younger girls and pregnant women. Iron deficiency in women is caused due to certain factors such as;
- Excessive bleeding during menstrual cycle
- Chronic bleeding
- Bleeding through gastrointestinal tracts such as hemorrhoid, ulcers, etc
- Non menstrual bleeding
- Rare bleeding from respiratory tract
- Low intake of iron diet
- Certain substances that may interfere with iron absorption
- Mal absorption syndromes
- Low grade fever
- Bacterial infection
- Blood donation
Deficiency in iron is easily visible in individuals. It is thus essential to concentrate on symptoms and start the treatment sooner. These symptoms are warning sign given by body, which if controlled can avoid numerous complications. The symptoms of iron deficiency are as follows:
- Dry and itchy skin
- Extreme weakness
- Pallor
- Irritation
- Brittle or grooved nails
- Impaired immune system
- Severe hair loss
- Plummer – Vinson syndrome
- Low fever
- Cough and cold
The best solution to overcome iron deficiency is to consume iron rich food items. A healthy and nutritional diet has always helped in curing numerous ailments. Your diet habits are the main reason for you to suffer from nutritional deficiency. Thus, it is very much essential to consume healthy food items that will keep you healthy and strong. Although you may find iron rich food in flesh meats and sea foods, but lot of vegetarian food also contain sufficient amount of iron. The food item that are rich source of iron as follows:
Green leafy vegetables such as, broccoli, kale, cabbage, green turnips, tora, collards, sweet potato, spinach, beet roots, water cress, parsley, and potato are rich source of iron.- Fruits are loaded with numerous vitamins and nutrients. The fruits that are good source of iron are apricots, currants, dates, guava, elderberries, apple, mulberries, dried peaches, passion fruit, and pears.
- Chickpeas, black eyed peas, beans, kidney beans, lima beans, green peas, and lentils.
- Whole wheat bread, whole wheat pasta, brown rice, and whole grains
- White bread, rice, cereals, and pasta.
- Nuts such as walnuts, raisins, peanuts, and cashew nuts
- Bran flakes and cereals.
- Pure extract of prunes
Even lot of vegetarian food contain good amount of iron, which is very much essential to stay healthy. Consuming a healthy food will keep you away from numerous nutritional deficiencies. Thus, relish above mentioned with food items to overcome iron deficiencies. But before adapting this diet consult your physician once. Individuals having allergic to any of the above mentioned food item should avoid consuming the food item.
