Iron participates in many physiological processes and is essential for the proper functioning of the body. There are signs and symptoms that may indicate its deficiency. In a talk with the newspaper "Izvestia," Dr. Ekaterina Kashukh stated: "One of the most obvious symptoms of iron deficiency in the body is rapid fatigue, where a person may feel tired soon after waking up or when lifting a light weight that does not require much effort. With iron deficiency, the skin becomes pale because the blood cannot effectively carry oxygen. The pulse accelerates, and the person may experience dizziness and headaches."
Additionally, according to her, iron deficiency affects the condition of hair and nails, making them brittle, and cracks may appear at the corners of the mouth along with painful sores on the tongue. Long-term iron deficiency can lead to the development of several chronic diseases, including shortness of breath, cardiovascular diseases, and a weakened immune system.
She added: "Moreover, iron deficiency negatively affects mental health and can cause anxiety, depression, memory problems, and difficulty concentrating. During pregnancy, iron deficiency can increase the risk of premature birth and cause low birth weight."
The body obtains iron from food. This element is found in large quantities in red meat, fish, legumes, and some green vegetables (such as spinach). The body absorbs heme iron from animal products better. Non-heme iron, found in plant foods, is also beneficial, but the body absorbs it at a lower level.
She says: "To absorb iron well, it is better to eat foods rich in trace elements along with vitamin C, which is abundant in products including citrus fruits. Conversely, there are substances that hinder iron absorption, such as calcium, tannins (found in tea and coffee), oxalates (found in chocolate, parsley, and beans), polyphenols (in wine), soy protein, and some medications, such as antacids."
According to her, iron deficiency can develop for several reasons—from not consuming foods rich in this element to medical conditions that hinder iron absorption, such as intestinal inflammation and benign tumors.
She explains: "Iron deficiency can develop against the backdrop of increased need, which often occurs during pregnancy, breastfeeding, and adolescence. Women of childbearing age may suffer from iron deficiency due to blood loss during menstruation. Thus, all these groups are at risk of anemia caused by iron deficiency, meaning they should pay attention to their health and undergo regular check-ups."
The doctor recommends that to prevent iron deficiency, one should reconsider their diet to ensure it contains enough foods rich in this mineral as well as vitamin C. At the same time, one should avoid excessive caffeine and calcium intake immediately after meals, as this can weaken iron absorption.
