This trace element is an essential component for the proper functioning of our body. Some signs may indicate that we are lacking. Details from the general practitioner.
In France, 20% of premenopausal women are iron deficient, according to a study by Esteban published in 2019. This trace element is necessary for the production of protein present in red blood cells, oxygen must be transported to all organs of the body. Insufficiency can be due to several factors. “Inadequate intake through food, blood loss or, more rarely, poor absorption of iron by the body,” says general practitioner Faiza Bossi. Finally, iron deficiency can lead to health problems. To avoid them, several signs can warn us.
Fatigue and shortness of breath
The first sign of insufficiency is physical fatigue. “This weakening is explained especially by constant breathing, which is caused by the lack of oxygen supplied to the lungs and heart,” explains Faiza Bossi. The heart, being the “pump” of the body, malfunctioning affects the entire body, which must provide more energy. The heart then does its best to compensate for the lack of oxygen, we may also see an increased heart rate. “The brain is also affected, it cannot perform its cognitive functions properly,” adds the doctor. Difficulties with concentration and memory may then occur.
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Physical signals
In the long term, paleness can indicate a defect, more specifically, the protein of the skin, tongue and eyes, the doctor shows. The reason is the insufficient amount of hemoglobin, which can no longer fulfill its role of oxygen. Then the skin, hair and nails will no longer be sufficiently hydrated, which can lead to dry skin, brittle hair or even hair loss.
Solutions:
If you observe one or more of these signals, the first instinct is to consult a doctor, who will determine whether a blood test is necessary. If this actually reveals a deficiency, treatment can be prescribed. The daily requirement of iron varies depending on gender. 1 mg in adult males, 2 mg in females between puberty and menopause; the rate is higher due to the rules. A balanced diet supplies the body with 10 to 15 mg of the mineral per day, but you should know that only 5 to 10% is absorbed by the body.
Fatigue, in particular, is explained by constant shortness of breath, which is caused by the lack of oxygen supplied to the lungs and heart.
Faiza Bossi, General Practitioner
What are the richest foods in iron? Animal products provide the so-called “heme” iron, which is very well absorbed by the body. It is found in beef, deer, pork, lamb, duck, fish, seafood and even offal (liver, blood sausage, etc.). It is also found in white meat, but in smaller amounts. Non-heme iron is found in plant-based products such as lentils, chickpeas, tofu, and red beans. It also contains algae such as wakame and spirulina. This iron is less absorbed by the body. To improve the process, you can eat foods rich in vitamin C at the same time, so squeeze some fresh lemon into the vinaigrette on your lentils or vegetables. However, be careful with tea and coffee consumption. Both drinks can impair mineral absorption. Therefore, it is recommended to wait a little before drinking these drinks after a meal.
Source: Le Figaro
