Iron deficiency anemia is the most common disease that can be caused by a nutrient deficiency, according to Pannochka, an online publication for girls and women aged 14 to 35.. net Most often, iron deficiency anemia occurs among children and women of childbearing age.

Anemia develops due to inadequate intake of iron in the body, impaired absorption or transport, and also as a result of bleeding.

Iron deficiency can worsen with trauma, blood loss, gastrointestinal diseases. Inadequate intake of folic acid, vitamin C and protein can also lead to anemia..

Let's talk in more detail about what iron is, where it is found and how much a person needs..

Recommended doses of iron.

The recommended daily intake of iron (RDA) depends on age and sex:.

•Children 1-3 years old: 7 mg/day.

•Children 4-8 years old: 10 mg/day.

• Boys 9-13 years old: 8 mg/day.

• Boys 14-18 years old: 11 mg/day.

•Adult men: 8 mg/day.

•Girls 9-13 years old: 8 mg/day.

• Girls 14-18 years old: 15 mg/day.

•Adult women 19-50 years old: 18 mg/day.

•Women over 50: 8 mg/day.

• Pregnant women: 27 mg/day.

American experts believe that in the United States, about 8,000,000 women of childbearing age have such a serious deficiency of iron that it can cause anemia.. Iron deficiency during pregnancy increases the risk of preterm birth.

There are many preparations and dietary supplements containing iron on the pharmaceutical market.. But experts warn that it's best to get enough of this micronutrient through your diet, along with other nutrients that are important for your body's absorption of iron..

It has been scientifically proven that taking iron alone without a range of co-nutrients does not provide the same benefits as a balanced diet.. Establish proper nutrition first, and only then rush to buy nutritional supplements - this is the most common opinion of experts.

The benefits of iron for our body.

Iron deficiency can cause many health problems. Here are the most common consequences of iron deficiency in the body: cognitive impairment, poor performance, weakened immune system, iron deficiency anemia, psychomotor and cognitive impairment in children (including falling behind in school).

A low level of iron in the body of a pregnant woman increases the risk of preterm birth, children are more likely to be born with low body weight, insufficient iron stores, mental development and behavioral disorders.

If you don't get enough iron in your diet, you won't be able to function effectively.. Iron takes part in the transfer of oxygen to organs, tissues, muscles, and the brain. Therefore, the efficiency of almost all body systems depends on the presence of iron.. Iron deficiency is poor mental and physical performance.

Iron deficiency is common among athletes, especially young women. Less prone to this condition are people who lead a sedentary lifestyle.. A lack of iron in the body of athletes can lead to a deterioration in athletic performance (due to insufficient oxygen supply to tissues) and to a weakening of the immune system..

Foods high in iron.

Iron has low bioavailability. This means that it is poorly absorbed in the small intestine and is deposited in the body.. The efficiency of iron absorption depends on the specific source, on the accompanying substances in food, on the total saturation of the body with iron and other factors.. In many countries, wheat products and infant formula are fortified with iron to avoid iron deficiency..

There are two main types of iron: heme iron (heme) and non-heme iron (non-heme). Most animal products and seafood contain the first type of iron, which is better absorbed by the body.. The second type of iron is found in plant foods such as beans, nuts, vegetables, and fortified cereals.. Due to the insufficient absorption of "

Some drugs, including proton pump inhibitors (lansoprazole, omeprazole), may impair the absorption of iron from food.. Polyphenols and tannins from coffee and tea interfere with the absorption of " On the other hand, eating foods high in vitamin C helps absorb iron..

Iron content in different foods (sorted in descending order):.

• Clams, canned, 3 ounces: 24 milligrams.

• Enriched cereals, 1 serving: 1-22 milligrams.

• White beans, canned, 1 cup: 8 milligrams.

•Dark chocolate (45-69% cocoa), 3 oz: 7 milligrams.

• Oysters, cooked, 3 ounces: 6 milligrams.

• Spinach, cooked, 1 cup: 6 milligrams.

• Beef liver, 3 oz: 5 milligrams.

• Frozen blueberries,? cups: 5 milligrams.

• Lentils boiled,? cups: 3 milligrams.

• Tofu (bean curd),? cups: 3 milligrams.

•Chickpeas (Turkish peas) boiled,? cups: 2 milligrams.

• Canned tomatoes,? cups: 2 milligrams.

• Baked potatoes, medium: 2 milligrams.

• Roasted cashews, 1 ounce: 2 milligrams.

• Large egg, 1 piece: 1 milligram.

The negative effect of iron on the body.

A healthy person can consume up to 40-45 mg of iron per day without consequences.. In an adult with a normally functioning gastrointestinal tract, the risk of iron overload is very low, provided that iron is supplied only through food..

Frequent unreasonable intake of nutritional supplements that contain more than 20 mg of iron per dose can cause nausea, vomiting, stomach pain, especially if supplements are taken on an empty stomach. In severe cases, iron overload leads to organ failure, coma, and even death..

Some studies show that excess iron intake increases the risk of coronary artery disease and certain cancers..

Be aware that iron supplements interact with some medications, including levodopa (used to treat restless leg syndrome and Parkinson's disease) and levothyroxine (used for hypothyroidism, thyroid cancer).

medbe. en.