Iron deficiency is very common. Iron is very important to produce hemoglobin in our body. Hemoglobin is nothing but a protein which is found in red blood cells. Iron deficiency is also termed as Anemia. Even though Anemia can be caused by many issues, one of the major is Iron deficiency.
Common symptoms of Anemia are lack of energy, weakness, breathing problems, headache and more.
Now Let us now understand why there is so much tiredness during Iron deficiency. Hemoglobin is produced less during Iron deficiency. One of the important work of Hemoglobin is to carry oxygen in red blood cells and distribute it to all cells of the body. When these cells cannot get enough oxygen due to Hemoglobin deficiency, then you feel very tired.
The next question is how much is our daily Iron requirement and how can fulfill it ?According to Food & Nutrition board a male requires 8 mg Iron per day and females requires 18 mg of Iron/day. Female requirement increase during their period, or if they are pregnant.
Few important Iron rich foods are Shellfish, red meat, pumpkin seeds, green leafy vegetables like spinach, whole grains and legumes like beans, chick pea and even soyabean. Vitamin C rich foods like lemon and orange helps in Iron absorption. Hence, do include them in your diet as well.
Even though the most common cause of Anemia is Iron deficiency, it can be due to lack of Vitamin B12 and Folic acid. Folic acid is a vitamin whose deficiency can lead to less hemoglobin production. Few rich sources of folic acid are beans, lentils, leafy vegetables, banana, broccoli and beetroot.
Keep one thing in mind that Anemia can be due to other issues as well, tuberculosis, HIV, rheumatoid arthritis and chronic kidney disease. If a disease lasts very long, then it is referred to as chronic. Hence, if you doubt Anemia, do your blood test and consult a doctor. and if you find Iron deficiency there, include Iron rich foods in your diet.
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Himanshu is Qualified Lecturer in the field of Bio-science with Masters degree in Molecular Biology. He has profound knowledge on Health Fitness and Human Physiology. He is also a Certified Nutrition and Fitness Consultant.
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