Considered one of the most essential minerals for the functioning of the body, iron acts in the formation of hemoglobin, a protein responsible for transporting oxygen through the blood, a vital process for all cells to receive energy, as explained by nutritionist Caroline Campos. However, when the levels of this nutrient are low, the body cannot function fully and starts to show signs that go beyond anemia.
According to the specialist in child nutrition, iron is essential for energy production and good performance of the cognitive system, as it directly influences memory, focus and reasoning. The expert highlights that mineral deficiency is more common in women, due to biological factors, such as the menstrual period, increased demand during pregnancy and, in some cases, due to low dietary intake.
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“When the iron content is low in the body, the best-known sign is anemia, however, the body gives several other important warnings even before this condition sets in”, reinforces Caroline.
Signs of iron deficiency
Below, it lists these alerts given by the organization:
- Excessive tiredness: the individual feels fatigue all the time, even after a good night’s sleep.
- Shortness of breath or shortness of breath: the body tries to compensate for less oxygenation.
- Dizziness or feeling of weakness: cerebral oxygenation is reduced.
- Pallor: lips, nails and the inside of the eyelids become lighter.
- Weak hair and hair loss: Lack of iron affects hair growth.
- Brittle nails or nails with depressions (spoon-shaped): This condition, also called koilonychia, is very typical of iron deficiency.
- Difficulty concentrating and memory lapses: the brain receives less oxygen and energy.
- Irritability and mood changes: the mineral participates in the production of neurotransmitters.
- Constant feeling of cold: Due to less oxygen, metabolism works more slowly.
- Tachycardia and palpitations: the heart works harder to bring oxygen to the cells.
- Want to eat strange things: consuming ice, earth and paper occurs in more advanced cases.
Functions of the mineral
The nutritionist argues that iron plays a very important role in the general structure of the functioning of the human body. “It also has the function of regulating the synthesis of hormones and, therefore, when the level of the mineral is low, it can disrupt the menstrual cycle and worsen PMS symptoms”, explains the expert.
According to the expert, another point that should be highlighted is that iron participates in the body’s defenses. “Without this important mineral, immunity is low and, therefore, increases infections, flu and inflammation,” he emphasizes. She amends it by mentioning iron deficiency anemia, a condition in which the body cannot produce enough hemoglobin, which impairs the transport of oxygen.
“Another symptom is damage to the cognitive system, affecting brain function such as memory lapses, slow reasoning and lower productivity”, adds Caroline Campos.
Food
To increase iron levels, the child nutrition expert advises increasing food intake, such as red meat and legumes, such as lentils and beans, as well as dark green vegetables, such as watercress, spinach, broccoli and arugula.
She also suggests consuming egg protein, present mainly in the yolk. The nutritionist recommends including sources of vitamin C in your meals. “Last and not least: add beef liver to the menu”, he recommends.
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