Check yourself for iron deficiency!
Athletes, especially women, usually suffer from iron deficiency. It is vital for athletic performance because it helps transport oxygen to your cells. It is also important for brain health and immune function. Knowing the symptoms of iron deficiency can help you prevent it from getting worse and turning into anemia.Symptoms of iron deficiency
Iron deficiency can cause several symptoms that may worsen as it develops. Pay attention to these symptoms of low iron levels to prevent iron deficiency anemia.
Fatigue
Weakness
Poor concentration and memory
Dry skin and brittle nails
Rapid heartbeat
Shortness of breath
Headaches and dizziness
Feeling cold
Red inflamed tongue (glossitis)
Abnormal craving for paper or starchy foods
Low iron content affects your brain because it is necessary for oxygen to be transported there. Low iron levels can cause poor concentration, as well as irritability. This leads to a feeling of fatigue - a common symptom due to a lack of oxygen in the body's cells. With low iron levels, frequent infections can occur, since this mineral is necessary for the healthy functioning of the immune system.
Iron deficiency in athletes
Iron deficiency is a common problem for the health of female athletes. This condition is typical for active women, since iron is necessary for athletic performance. Iron is part of the hemoglobin of red blood cells, which helps transport oxygen and remove carbon dioxide from cells.
Iron deficiency is often found in female athletes for the following reasons:
Physical activity. physical activity - especially frequent and high-intensity workouts - increases your body's need for iron.
Menstruation: Menstruation also requires additional iron. Low iron levels can lead to more severe menstruation, and this problem affects the digestibility of iron, and so on in a circle.
Heavy sweating: Sweating due to activity and heat can lead to loss of minerals, including iron.
Dietary choices: Athletes may have special dietary needs depending on their activity level. In general, athletes need more iron. Avoiding red meat can also lead to insufficient iron content in the diet and increase the risk of its deficiency.
As an athlete, if you have an iron deficiency, you may experience a loss of endurance, a higher than usual heart rate during training, decreased performance and output power, repetitive injuries, illnesses and mood changes.
Daily Iron Requirements
The recommended daily iron intake depends on your age, gender and diet. If you don't eat meat, you should aim to get 1.8 times more iron from food than the recommended daily allowance. This is due to the fact that the heme iron that you get from meat is much better absorbed than non-heme iron or the one that you get from plant foods.
Currently, there are no requirements for iron for endurance athletes. However, some researchers believe that long-distance runners need about 70% more iron than the recommended daily allowance.
You can find out the daily iron intake from your doctor or on the Internet.
If you are an athlete, you may need an additional amount of iron. Talk to your doctor to find out what's best for you.
Sources of iron in food
Meat, including red meat, poultry and seafood, are sources of heme iron. This form of animal origin is the most bioavailable type of iron. Plant sources contain non-heme iron.
Here are some of the most iron-rich foods:
Enriched Breakfast Cereals
Oysters
White beans
Dark chocolate
Beef liver
Lentils
Spinach
Tofu
Beans
Sardines
Chickpeas
Stewed canned tomatoes
Beef
Potato
Cashews
Green peas
Chicken
A low-carb diet can lead to iron deficiency, since most of the iron in a typical diet comes from fortified cereals.
Tips for improving iron absorption
Combining iron-rich foods with foods high in vitamin C, such as citrus fruits, will improve iron absorption. In addition, the consumption of heme iron from animal sources along with plant sources can increase the absorption of non-heme iron.
It is worth knowing that phytates (contained in grains and beans) and some types of polyphenols (contained in plant products such as cereals and legumes) can reduce the absorption of non-heme iron.
Another mineral, calcium, binds to iron and can interfere with the absorption of non-heme and heme iron. For this reason, it is best to avoid eating iron-rich foods and calcium-rich foods, such as dairy products, if it is difficult for you to get enough iron in your diet.
Taking iron supplements
Iron supplements can be a convenient and effective way to avoid or eliminate iron deficiency. There are many types of iron supplements, including those that come in the form of multivitamin and multimineral joint supplements or supplements containing only iron.
Typical forms of iron contained in additives are salts of divalent and trivalent iron. Divalent iron is more bioavailable than trivalent iron. Many supplements containing only iron provide more than the daily norm. Most iron supplements include vitamin C to improve absorption. It is also wise to look for calcium-free supplements.
Common side effects of high iron intake due to supplements include nausea, cramps, diarrhea, and constipation. Although it is recommended to take iron supplements on an empty stomach, you can take them with a meal if you have these side effects. Avoid foods high in fiber or caffeine at the same time as taking iron supplements.
Result
Iron deficiency is a common health problem, especially in women. If you lead an active lifestyle, the probability of low iron levels is even higher. If you feel unusually tired or experience any other symptoms of iron deficiency, talk to your doctor.
To avoid deficiency and anemia, it is best to follow an iron-rich diet, including heme iron. If you find it difficult to get enough iron in your diet, a supplement may be suitable for you.
Be sure to monitor the condition of your body!
