| According to the Centers for Disease Control, iron deficiency is the most common type of nutritional deficiency worldwide. Iron deficiency causes impaired cognitive development and delayed motor functioning in infants, toddlers, and children; increases the risk of developing infections; may also affect memory and the physical performance of adults. Those most at risk of developing an iron deficiency include: - Babies and toddlers
- Girls and women who experience heavy bleeding during their menstrual cycle
- Strict vegetarians who eat mainly non-heme iron foods
- Chronic dieters
- Those suffering from an eating disorder
- Endurance athletes
- Women who are pregnant or nursing
- Frequent blood donors
- Adults and children who have food sensitivities
Symptoms of Iron Deficiency Those who are iron deficient may experience one or more of the following symptoms: - Fatigue
- Weakness
- Pale skin
- Shortness of breath
- Frequent colds and/or infections
- Cold hands and feet
- Brittle nails
- Swelling or soreness of the tongue
Iron-Rich Food SourcesFor those most at risk of developing an iron deficiency, eating a healthy diet high in iron-rich foods is often recommended. Iron is found in two forms: heme and non-heme. Heme iron is found in animal sources and is easily absorbed by the body. Non-heme iron is found in vegetable sources and is not as absorbable when eaten alone. Pairing a non-heme iron with a food rich in vitamin C, such as citrus fruits, green vegetables, and cauliflower, increases absorption of non-heme iron. Combining a non-heme iron food with a food rich in heme iron also makes non-heme iron easier to be absorbed. Rich sources of heme iron include organ meats (liver, heart, kidney), lean cuts of red meat, egg yolks, chicken, oysters, and pork. Pregnant women should avoid eating liver due to the high vitamin A content which can be harmful to unborn babies. Rich sources of non-heme iron include whole grains, raisins, nuts, seeds, prunes and prune juice, peas, beans, blackstrap molasses, and spinach.
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Well done
I am nearly experiencing all the symptoms.
Bolded are my stymptoms/ what I ate or drink. |
