Iron deficiency is one of the most common deficiency symptoms worldwide: about 30 percent, or more than two billion people, are affected. Women in particular belong to the risk groups. But even the complete renunciation of meat and fish products endangers the supply of the important trace element.
What does the body need iron for?
Iron is an essential trace element that the body cannot produce itself. It is especially important for the formation of the red blood pigment hemoglobin and thus the transport of oxygen. But iron is also of great importance to the body as a component of the power plants in the cells and of enzymes.
How much iron does a person need?
The requirement of iron per day results from the daily iron losses through sweat, urine and stool and amounts to between one and two milligrams. Women lose additional iron during their periods.
However, it is not enough to take in only one or two milligrams of iron per day. This is because the body can only utilize about 10 to 15 percent of the iron in food. For this reason, the German Nutrition Society (DGE) recommends a daily iron intake of between 10 and 15 milligrams per day for adolescents and adults. Children should consume 8 to 15 milligrams of iron a day, pregnant women 30 milligrams and nursing mothers 20 milligrams.
Causes of iron deficiency
At best, dietary iron meets normal needs. If this is increased, for example during pregnancy or heavy menstruation, an iron deficiency occurs. In addition, a mismatch between iron requirements and iron supply may also have other causes.
- Increased need: During pregnancy and lactation, in many cases the increased need for iron cannot be compensated for through food. In this case, the intake of iron tablets is necessary. Also children in the growth phase and puberty need more iron.
- Too little iron intake: people who do not eat animal foods often have a lowered iron level. In plant foods contain enough iron, but it is in a form that the body can only poorly utilize.
- Iron loss: heavy menstrual bleeding, prolonged bleeding due to ulcers, chronic inflammation in the gastrointestinal tract or bleeding hemorrhoids lead to iron loss. With high athletic stress, the loss of minerals and trace elements increases via the kidneys and sweat.
Do you suffer from iron deficiency?
First symptoms of iron deficiency
The body can compensate for an iron deficiency over a period of time, however, symptoms already appear at this stage. These include, for example:
- Brittle hair and nails
- Dry skin
- Chapped corners of the mouth
- Mucosal changes in the mouth and esophagus
- Burning tongue
Symptoms of anemia
If the number of oxygen-carrying red blood cells becomes less and less, the oxygen supply to the cells also deteriorates. Thus, if the body has too little iron for a long time, anemia occurs with the typical symptoms:
- Persistent fatigue
- Reduced performance
- Lack of concentration
- Paleness
- Dizziness
- Headache
- Tingling in hands and legs
The organism generally becomes more susceptible to disease.
How to get enough iron – 5 tips!
These five tips can help you provide watches body with enough iron:
- Three to four times a week a portion of lean meat.
- Whole grains and legumes such as lentils or white beans provide iron and other valuable minerals.
- Combine meals with vegetables rich in vitamin C, such as bell peppers, Brussels sprouts, sauerkraut or potatoes, or enjoy a glass of orange juice with your meal.
- To iron-rich meals best to avoid coffee, tea and milk. Keep at least half an hour away!
- In case of impending iron deficiency herbal blood juice take supplementary!
