Anemia means that the blood decreased hemoglobin levels and the number of red blood cells – red blood cells. The most common type of anemia – iron deficiency, blood most often suffer from a shortage of this particular item.
Of great importance in our health is the level of hemoglobin – the protein complex, which is part of red blood cells, and is responsible for the delivery of oxygen to organs and tissues.
Signs of its deficit: lethargy, weakness, fatigue, dizziness, is also characterized by paleness and dryness of the skin because the body cannot ensure sufficient oxygen. The level of hemoglobin can be determined by passing a blood test. For women the norm is 120 g / l for men – 130 g / l and above, for infants and pregnant women – 110 g / liter.
In the construction of hemoglobin participates, along with others, a very important trace element – iron. It is iron deficiency anemia (anemia) – the most common type of the disease.
Any disease is easier to prevent than to cure. The basis of prevention of anemia laid, in the first place, the principles of proper nutrition. Daily diet person must be at least 20 mg of iron, and for pregnant women, this figure should be 30 mg. It should be noted that women every month are losing twice more iron than men, and they especially need to remember to fill this item.
The list of products containing iron, in the first place is, undoubtedly, the meat, namely beef. Studies have shown that out of it is absorbed 22 per cent iron, a little less this figure in beef and pork, and from fish to digest 11 percent. Rich in iron is liver.
Previously, patients with iron deficiency anemia encouraged to enter into the diet more apples, carrots, pomegranate. But the fact that the ferric iron, forming part of fruits and vegetables practically not absorbed. But the vitamin C, which is rich in plant foods, can significantly enhance the absorption of iron contained in meat. Therefore, fresh vegetables should only be consumed in conjunction with meat dishes.
It is also useful after a meal rich in iron, drink a glass of orange juice, while the number of iron absorption could double. It improves the absorption of iron and fructose, which in sufficient quantity is contained in honey. It is best to use the dark variety of honey, because they are rich in micronutrients.
Significant doses of iron and copper (which, incidentally, is also essential for the normal process of blood) are present in cereals, legumes and cereals. But keep in mind that these products also contain phytates – phosphorous compounds that prevent absorption of iron (although they also have another useful feature – bind and remove debris from the body).
But fans of tea (and black, and green!) and coffee will be disappointed. These drinks contain large amounts of tannins, which, like phytates, significantly limit the absorption of iron. Coffee and tea abuse is not desirable. From time to time replace their juices and compote. And even doctors advise people suffering from iron deficiency anemia, use of iron utensils for cooking. Thus, experimentally proved that cooking sauce in a cast-iron pot simmer for 20 minutes increased the amount of iron plate nine times!
But do not forget that the excess iron in the blood even more frightening his shortcomings. So take drugs containing this element is permissible only if prescribed by a doctor (control tests). However, unlike drugs, iron, obtained from food, will simply cease to assimilate, if only people not suffering from hereditary hemochromatosis – a genetic disease of excess iron absorption. And copper and zinc, also necessary for the organism, cannot be absorbed due to the fact that he is “busy” the absorption of iron.
How much is important a sufficient amount of iron in the body showed the following study by British scientists. They surveyed 164 Englishwomen enthusiasts as diets. In 25 percent of girls were found severe anemia, and test their level of intelligence in the average was 10 points lower. After taking iron tablets, after some time the level of IQ normal. According to experts, the most susceptible to lower hemoglobin levels of women, addicting vegetarian diet. So it is worth considering!