Lack of iron in the body symptoms | how to improve blood count


Lack of iron in the body symptoms | how to improve blood count

Lack of iron in the body occurs with the arrival of autumn and the colder days. So we believe it is the right time to look back on foods high in iron and share a few tips on how to improve your blood count?

Iron deficiency; SYMPTOMS
  • chronic fatigue 
  • pale skin
  • poor concentration
  • weakness and fatigue
  • headache and migraine
  • cold feet and cold hands
  • rapid pulse
  • brittle nails
  • tongue pain
  • rapid pulse
  • shortness of breath
  • poor appetite especially in children
  • burning sensation in the feet
  • desire for ice and other not-nutritional materials 

If you feel fatigue and muscle pain after exercise or other physical activity - check your blood count. In fact, one of the most common causes of these symptoms may be a lack of iron in the blood, which leads to malnutrition of muscles.

Iron deficiency in women

Particularly vulnerable are women because of menstrual bleeding, but also because of specific metabolic processes. Every woman should take 18 milligrams of iron a day, which is best achieved by proper selection of foods. Supplements should not be used on your own initiative and without consulting the doctor.

Iron deficiency during pregnancy

Mothers are often faced with the problem. What you definitely have to do is a complete blood count and consult with your doctor. Iron in pregnancy can be recovered without the use of medications and supplements by a regular diet.
Foods high in iron - how to improve your blood count?

Lack of iron in the blood is effectively compensated with proper nutrition. The five foods that most effectively improve blood count are:

Lentil
  • In 50 g of lentil there is 6.59 mg of iron, which is readily absorbed by the body. Since we use lentil to prepare soup, salad, and young fruits it can be milled into a delicious shake.
  • In addition to iron, it contains fiber and vitamin A, and it's very good for cleaning the intestines. 

Spinach
  • 50 g of leaves contain 6.43 mg of iron, but also a lot of vitamin A, calcium and potassium.
  • Ingredients of spinach have a positive influence on various metabolic processes in the body and strengthen bones, preventing or alleviating osteoporosis.

Rice
  • Fifty grams of this food has 7.97 mg of iron. Because it can be used in various combinations (with vegetables, meat and fish), rice is one of the best sources of this important mineral.

Beef
  • 85 g of beef has 5.24 mg of iron, but also a lot of proteins, which builds muscles.

Beans
  • Fifty grams of food contains 5.2 mg of iron, but also plenty of protein, vitamin C and dietary fiber.

IRON IN FOOD

In addition to meat and legumes iron in the diet includes nuts (almonds, hazelnuts, walnuts), fish, eggs, cocoa and other groceries.

BREAKFAST RICH IN IRON 
  • 5-6 tablespoons of oat flakes pour with soy milk.
  • Add a tablespoon of ground walnuts, 2 teaspoons of cocoa and, if desired, add the cinnamon.
  • Before breakfast, drink the juice of freshly squeezed oranges and a teaspoon of honey.

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