New Delhi: If you often feel tired, dizzy, short of breath or hair fall without any reason, then it can be a sign of iron deficiency in your body. According to experts, iron deficiency is one of the most common nutritional deficiencies in India, especially in women and children. The effects of iron deficiency in the body appear gradually, but it can be prevented or improved with proper diet and nutrition.
Some common signs of iron deficiency include persistent fatigue, headache, dizziness, difficulty breathing, pale skin, weak nails and hair loss. When there is not enough iron in the body, the level of hemoglobin (which carries oxygen in the blood) decreases, causing energy levels to drop and making it difficult to perform daily tasks.
Diet plays a huge role in controlling iron deficiency. According to experts, iron-rich foods should be included in your diet daily.
1. Spinach and green leafy vegetables – These contain good amount of iron.
2. Pulses and kidney beans, gram – are excellent iron sources for vegetarians.
3. Fruits and dry fruits like pomegranate, beetroot, raisins improve both blood and energy.
4. For those who eat meat like red meat and liver, heme iron is available in the most easily absorbed form.
It is also important to keep in mind that eating iron-rich food alone is not enough. Consuming iron in combination with Vitamin C helps it to be absorbed better in the body. For example, taking lemon, orange, tomato or bell pepper with spinach or lentils is beneficial.
Some common habits can also reduce iron absorption. Polyphenols found in drinks like tea and coffee and calcium in dairy can inhibit iron absorption, so avoid taking them immediately after an iron-rich meal.
If persistent tiredness, shortness of breath or other serious symptoms are observed, it is better to get a blood test (CBC). This shows what is the level of hemoglobin and iron in your body and whether supplements are needed or not.
