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Signs you’re not getting enough iron: 5 iron-rich foods to include in your diet

iron -rich food

By Dharmendra jaiswalPublished 4 years ago 3 min read
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Iron is an essential mineral required by the body to regulate several important functions. Most of the iron present in the body is found in the red blood cells as it helps in carrying oxygen throughout the body. It is also one of the elements that contribute to a healthy immunity system. A lack of this nutrient has been linked to various types of pulmonary diseases. A retrospective study reported that that serum iron deficiency was detected in people infected with corona virus infection. The study also indicated that low serum iron concentration was an independent risk factor for death in COVID-19 patients. However, the researchers noted that information on iron status in novel corona virus disease is scarce.

Symptoms of iron deficiency

Iron deficiency can affect your lifestyle extensively. The intensity of symptoms depends on factors such as age, deficiency level, and health. Some common symptoms include:

Fatigue

Shortness of breath

Chest pains

Headaches

Paleness

Cold hands and feet

Recurrent infections

Damaged hair

Heart palpitations

Consequences of iron deficiency

Deficiency of iron can lead to serious health complications. Some of the complications include:

Anaemia: The condition of anaemia occurs when there is a reduced level of haemoglobin in the red blood cells. Because the body requires iron to manufacture haemoglobin, deficiency of iron can lead to a deficiency in haemoglobin.

Ragged breathing: Lack of red blood cells in the body hinders the transportation of oxygen to our lungs. The body begins to experience oxygen deprivation, thereby, triggering troubled breathing and shortness of breath.

Why iron deficiency must not be dismissed in the current scenario

In the current scenario when the world is dealing with a pandemic, it is essential for us to make sure that we are doing our part in keeping our body healthy. COVID-19 can cause inflammation of the lungs. This can result in shortness of breath. Anaemia tends to cause a reduced flow of oxygen to the lungs. An already weakened immune system will make the body more prone to catching infections and developing conditions as serious as pneumonia.

According to a study done at Addenbrooke's Hospital in Cambridge, England, anaemia is common in corona virus patients admitted to the ICU.

"The nature of this anaemia is that it appears to be normocytic and normochromic, but what we don’t know is whether it is COVID itself that causes the anaemia or whether patients with anaemia are more likely to be hospitalised with COVID. It may well be a bit of both," said Dr Mark Robinson, consultant haematologist at Cambridge University.

Iron-rich foods to include in your diet

Here are some foods that you can include in your diet to get you a daily load of iron:

Tofu: This soy-based food is popular among vegans and vegetarians. It is a good source of iron as well as selenium, magnesium and calcium.

Legumes: Legumes like chickpeas, lentils, soybeans, beans and peas are a great source of iron. They are also a good source of potassium, magnesium and folate.

Pumpkin seeds: These are one of the easily portable, delicious snacks out there. Apart from being a rich source of iron, they also contain magnesium, manganese, zinc and vitamin K.

Fish: Kinds like tuna, mackerel, haddock and sardines are a rich source of iron. They are also a rich source of omega-3 fatty acids, niacin, vitamin B12 and selenium.

Red meat: Red meat is delicious, satisfying and healthy when eaten in moderation. Types like ground beef have high iron content. They are also rich in B vitamins, zinc, protein and selenium.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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About the Creator

Dharmendra jaiswal

I'm a freelance writer. I'm a great communicator, with excellent writing skills and the ability to adapt to any situation.

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