Guide · 6 min read
Iron Deficiency: Causes, Symptoms and Iron-Rich Foods
Iron deficiency is a widespread problem that affects many people – maybe you too? Women of childbearing age are particularly often affected. Iron is an essential mineral that is indispensable for many functions in the body. In this blog post you'll learn everything important about the causes of iron deficiency, its symptoms and how you can prevent a deficiency through a targeted diet with iron-rich foods.
What is iron deficiency?
Have you ever wondered why you constantly feel tired and exhausted? It could be iron deficiency. Iron deficiency occurs when the body doesn't have enough iron to produce sufficient haemoglobin. Haemoglobin is a protein in red blood cells that transports oxygen from the lungs to the rest of the organs and tissues. Without enough iron, the body cannot produce enough healthy red blood cells, which can lead to various health problems.
Causes of iron deficiency
Hormonal changes
Women are particularly prone to iron deficiency due to hormonal changes during menstruation. Do you know the feeling when your period is particularly heavy or long? That can lead to a considerable loss of iron because you lose a lot of blood.
Pregnancy and breastfeeding
During pregnancy and breastfeeding, the need for iron increases considerably. Your body needs more iron to support the growth of the foetus and milk production. An insufficient iron level can affect both you and your child.
Insufficient iron intake
Make sure to eat enough iron-rich foods! A diet low in iron-rich foods can also lead to iron deficiency. Vegetarians and vegans in particular need to make sure they include enough plant-based iron sources in their diet.
Increased iron needs in athletes
Are you physically active? Intense physical activity can increase the need for iron. Athletes, especially endurance athletes, lose more iron through sweat and the increased breakdown of red blood cells.
Health conditions
Certain health conditions such as coeliac disease or inflammatory bowel diseases can impair iron absorption in the gut and thus lead to iron deficiency.
Symptoms of iron deficiency
Iron deficiency can cause a variety of symptoms that are often unspecific and easily overlooked. Do you recognise yourself in any of the following points?
Tiredness and exhaustion: A lack of oxygen in the body leads to general weakness and rapid fatigue.
Paleness: Iron deficiency can lead to pale skin and pale mucous membranes.
Palpitations: The body tries to compensate for the lack of oxygen by making the heart beat faster.
Headaches and dizziness: A low iron level can cause headaches and dizziness, as the brain isn't supplied with enough oxygen.
Brittle nails and hair loss: Iron deficiency can also affect the health of hair and nails.
If you suspect you have an iron deficiency, please consult a doctor.
Iron-rich foods
A balanced diet with sufficient iron-rich foods is crucial to prevent iron deficiency. Here are some foods that are particularly rich in iron:
Plant-based iron sources
Legumes: Lentils, chickpeas and beans are rich in iron and an important source for vegetarians and vegans.
Leafy greens: Spinach, kale and chard also contain considerable amounts of iron.
Nuts and seeds: Pumpkin seeds, sesame and cashews are not only tasty but also rich in iron.
Wholegrain products: Oats, quinoa and wholegrain bread provide valuable iron.
Meat and fish
Red meat: Beef and lamb are excellent sources of haem iron, which is particularly well absorbed by the body.
Poultry: Chicken and turkey also contain notable amounts of iron.
Fish: Fatty fish in particular, such as salmon and tuna, are good sources of iron.
Conclusion: successfully preventing iron deficiency
Iron deficiency is a serious problem that affects many people. But the good news is: with a balanced diet and targeted measures, iron deficiency can be managed well. Watch out for the signs and make sure you eat enough iron-rich foods to support your body optimally. Especially during their period, many women lose valuable iron. Alongside a conscious diet, our SELENACARE products such as period underwear and the period cup can make your everyday life easier and support your health. Discover our sustainable and practical solutions for more wellbeing now.
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