THE iron is one of the most important trace elements for the body. However, the iron deficiency It remains one of the most common nutritional deficiencies worldwide — especially in women, adolescents, and children.
What is the Role of Iron?
Iron participates in oxygen transport through hemoglobin, in energy production and proper functioning of the immune systemIts deficiency can lead to:
- Fatigue and weakness
- Difficulty concentrating
- Paleness
- Susceptibility to infections
- Iron deficiency anemia
Sources of Iron in the Diet
Heme Iron (of animal origin)
It is more easily absorbed by the body. It is found in:
- Red meat (veal, lamb)
- Liver
- Chicken and turkey (dark meat)
- Fish and seafood
Non-heme Iron (plant-based)
It is more difficult to absorb, but is an important source of:
- Legumes (lentils, chickpeas, beans)
- Spinach and Swiss chard
- Nuts (mainly cashews)
- Whole grains
- Tahini
How Absorption is Improved
- Combine plant sources of iron with vitamin C (lemon juice, pepper, tomato) — significantly increases absorption
- Avoid coffee and tea during or immediately after a meal — tannins reduce absorption
- The calcium (dairy) competes with iron — do not consume them together with iron-rich meals
When is Personalized Guidance Needed?
If you feel chronic fatigue, if your tests show low ferritin or if you belong to a high-risk group (women of reproductive age, adolescents, pregnancy, vegetarians), the personalized nutritional assessment can help you meet your needs effectively.
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