December 15, 2017, 23:40
With low-calorie diets and fasting, iron deficiency quickly develops, which can lead to anemia. Young girls who are nursing mothers are at risk, scientists warn.
In the body of an adult, there is not much iron trace element — only 3.5–4.5 grams. Every day a person loses up to 2 mg of iron, and women during menstruation — up to 25–30 mg per day. To maintain the optimal level, it is necessary to receive 15–20 mg of iron per day, and only 10–20% of this amount can be absorbed by the body with food.
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Where and who can have iron deficiency? It quickly occurs with debilitating diets. As a result, anemia develops. Be careful if you have such symptoms on the background of the diet: heart palpitations, dizziness, irritability, drowsiness, shortness of breath. Particularly susceptible to anemia are adolescents during intensive growth, young and breastfeeding women (due to menstruation), and the elderly.
Every day a person loses up to 2 mg of iron, and women during menstruation — up to 25–30 mg per day
If you are on low-calorie diets — especially now, in the spring, then eat right! Your diet should include foods rich in iron. Most of this microelement is in the liver and offal. Also a source of iron is beef, rabbit meat, horse meat and lamb. It is found in beans and cereals. From fruits, this mineral is widely represented in pears, apples and figs.
Be careful if you have the following symptoms on the background of the diet: palpitations, dizziness, irritability, drowsiness, shortness of breath
Also, diets can lead to a deficiency of vitamins B12 and B6 (cobalamin and folic acid). The lack of these vitamins is another cause of anemia, which is characterized by an increase in the size of red blood cells (megaloblasts).
Vitamin B12 deficiency develops rather slowly. This is typical even for vegetarians, in whom this vitamin is almost completely excluded.
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Stocks of cobalamin are quite high, its deficiency develops very slowly. B12 is found in red meat, boiled pork and sausages, salmon and sardines, shrimp and crayfish — in general, in almost all fish and meat diets.
Also, diets can lead to a deficiency of vitamins B12 and B6. The lack of these vitamins is another cause of anemia, which is characterized by an increase in the size of red blood cells.
But the level of folic acid can decrease significantly within a week, and in a month its deficiency will already appear. To replenish folic acid, click on eggs and beans, tuna and salmon, indulge in chicken and ham. B6 is also found in cabbage, tomatoes, and cheese.
The lack of these vitamins usually leads to depression, anemia, constant fatigue and nervousness.
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