understanding iron deficiency


Iron is one of the body’s most important mineral salts, as it supplies oxygen to tissues and muscles. Unfortunately, iron levels can be low. We then speak of iron deficiency or iron deficiency. This is the most common form of nutritional deficiency. Although it is common in men, it particularly affects the female population. How do you know you have iron deficiency and how do you treat it ?

When can you have iron deficiency?

Iron deficiency occurs when the body’s iron intake is lower than the body’s needs. As a result, physiological functions are affected and the individual becomes pale. In addition, he feels tired and has dizziness. His physical strength wanes and he quickly runs out of steam. He becomes sensitive to cold and has palpitations. But of all these manifestations, arguably the most serious – the most common – is anemia.

There are many causes of iron deficiency. We can cite among others:

• Blood loss: these are due to parasitic diseases and infections. In women, they are also manifested by menstruation, while in men, occult bleeding is noticed;
• Sustained physical effort: endurance sports require an increase in oxygen to the muscles;
• A reduction in iron intake through food.

How to improve the iron intake in your body?

understanding iron deficiency

To avoid iron deficiency, you need to have a good diet and why not eat fruits rich in iron and vitamin C. Meats, eggs, fish and poultry must furnish the meals you eat. The ideal is to make associations. For example, it is possible to combine animal proteins with plants which are rich in iron. For this reason, eggs and meat are staples of nutrition. You can also make a contribution through food supplements such as lactoferrin: the benefits of Lactoferrin

On the other hand, it is important to boost the vitamin supply in the body. Once again, meat can help. The vitamin B12 found there has an anti-anemic role. As for vitamin C, it contributes to a better assimilation of iron. In order to maximize efforts to avoid iron deficiency, it is advisable to consume fruit during the meal, not forgetting parsley, chervil and tarragon.

What is ferritin ?

There are many techniques for measuring the level of iron in the blood. One of them is to test the level of ferritin. Ferritin is a protein whose role is to store iron in cells. Although it is present in all the cells of the body, it is mainly concentrated in the bone marrow, liver, spleen and muscles.

In women, the normal level of ferritin is between 18 ng / mL and 160 ng / mL. However, “abnormal” situations can occur. The rate can therefore weaken or increase considerably. In the first case, we are talking about hypoferritinemia and in the second, hyperferritinemia. To avoid these situations, it is necessary to regulate the iron level.

How to regulate your iron level ?

In order to regulate and stabilize the iron level to avoid iron deficiency, various solutions can be taken. Here are a few :

• Eat a varied and balanced diet: ideally, you should not consume cold meats, pastries, meat and fries more than once a week;
• Take a food supplement if necessary when the level is low, being careful not to ingest too much to avoid contributing to the increase in iron absorption (hyperferritinemia);
• Reduce alcohol consumption: beer, wine and cider increase the symptoms of iron deficiency.
•. Avoid consuming foods that inhibit iron absorption such as green tea

By observing these different rules, you can keep your health and avoid iron deficiency.