How can you prevent iron deficiency? Check out some tips below!
IRON DEFICIENCY – Low iron levels or iron deficiency is due to insufficient iron as the name implies and this is how you can prevent this.
This condition is a “type of anemia that develops if you do not have enough iron in your body”. Among the symptoms of iron deficiency are:
- Paleness
- Shortness of breath
- Rapid heartbeat
- Dry skin and hair
- Fatigue
- Headache or dizziness
- Brittle nails
- Restless leg syndrome (the person always wants to move his or her leg)
- Anxiousness
- Sore in the tongue or mouth
Certain factors increase the risk of this condition such as blood loss, certain problems occurring in iron absorption, and some medical conditions.
The recommended daily amount of iron will depend on a person’s age, gender, and whether pregnant or breastfeeding.
See the table below:
| Age | Male | Female | Pregnancy | Breastfeeding |
| Birth to 6 months | 0.27 mg | 0.27 mg | ||
| 7 to 12 months | 11 mg | 11 mg | ||
| 1 to 3 years | 7 mg | 7 mg | ||
| 4 to 8 years | 10 mg | 10 mg | ||
| 9 to 13 years | 8 mg | 8 mg | ||
| 14 to 18 years | 11 mg | 15 mg | 27 mg | 10 mg |
| 19 to 50 years | 8 mg | 18 mg | 27 mg | 9 mg |
| 51 and older | 8 mg | 8 mg |
If low iron levels are untreated or left undiagnosed, it may cause serious complications such as fatigue, headaches, restless legs syndrome, heart problems, pregnancy complications, and developmental delays in children.
To prevent this, you must:
- eat vitamin C-rich foods for better iron absorption like oranges, strawberries, and tomatoes according to a post from National Heart, Lung, and Blood Institute post.
- consume good sources of iron such as the following:
- Beef
- Lamb
- Ham
- Turkey
- Chicken
- Veal
- Pork
- Dried beef
- Liver
- Liverwurst
- Eggs (any style)
- Shrimp
- Clams
- Scallops
- Oysters
- Tuna
- Sardines
- Haddock
- Mackerel
- Spinach
- Sweet potatoes
- Peas
- Broccoli
- String beans
- Beet greens
- Dandelion greens
- Collards
- Kale
- Chard
- White bread (enriched)
- Whole wheat bread
- Enriched pasta
- Wheat products
- Bran cereals
- Corn meal
- Oat cereal
- Cream of Wheat
- Rye bread
- Enriched rice
- Strawberries
- Watermelon
- Raisins
- Dates
- Figs
- Prunes
- Prune juice
- Dried apricots
- Dried peaches
- Tofu
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