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When it comes to getting all the appropriate vitamins and minerals in your diet, there always seems to be some essential nutrients that people like to focus on. Vitamin C is popular, as well as vitamin D and fiber. While finding ways to integrate these nutrients into your diet, it's good for your body, there are some other nutrients you need to make sure enough.The iron Is one of them, an important nutrient element for your red blood cells. If you do not enter enough in your diet, your body can undergo unwanted side effects and even develop anemia - a condition where your body lacks enough healthy red blood cells, which is important for your body to take oxygen .

"Iron deficiency is the most common nutrient deficiency in the world," says Trista Best, MPH, RD, DD withBalance a supplement. "Iron deficiency is about 2% in men, from 9% to 12% in non-Hispanic white women, and about 20% in black and / or Mexican women. Those who eat a diet to the plant are Also at risk of deficiency. The most absorbent form is iron that only happens in products of animal origin. "

"This can also cause long-term health problems if it is not treated," Shannon Henry, RD forEzcare clinic. "Without too much iron, your body will generate fewer RBCs or produce smaller RBCs than standards. This leads to an iron deficiency anemia that is related to insufficient consumption of the regimes."

If you do not get enough iron, you can experience one of the symptoms below. If this is the case, be sure to talk to your doctor to search for deficiencies and ways to increase your consumption every week. Then make sure to readVitamin doctors exhort everyone to take right now.

"Iron is needed for growth and development, oxygen transport in the body, as well as other purposes. If you do not get enough iron, you can feel tired and lethargic," saysJinan Banna, PhD, Rd.

"Your body uses iron to carry oxygen in all parts of your body, then when you do not have enough, you become tired and slow," said Megan Byrd, Rd,The dietitian of Oregon.

here is6 signs of iron deficiency that you should never ignore.

"Typically, the first sign is fatigue and headaches," says Dr. Rachel Paul Phd Rd ofCOLLEGENUTIENTIONRIONISTIST.COM. "The iron, especially ironing iron, is necessary for adequate levels of hemoglobin in your red blood cells."

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"For endurance athletes, in particular, it is important," says Sarah Schlichter, MPH, RDN ofTummy bucket listand co-host of theNail your nutritional podcast. "Low iron lines can lead to disordersmuscle function and limited aerobic capacity and can also affect performance and recovery. "

"The main goal of iron is to help take oxygen (via red blood cells) to your muscles, orgues and cells," saysAmy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbook. "Without adequate intake, you could experience anemia, which can cause extreme fatigue, muscle weakness, shortness of breath and cold hands and feet."

"You can also have a lightness or become stunned because your brain does not receive the oxygen that it should work properly," says Byrd. "Keep in mind that iron deficiency can often imitate other evils, so it's not always easy to self-diagnose. If you are afraid that you are deficient, your doctor may need to make a match no."

Goodson also emphasizes that before fragile nails and pale skin can be another side effect not to have enough iron. This is the answer of your anemia body. Because of the anemia, your nails could develop Koilynychia, which forces your fragile nails, according toPenn Medicine. Pale skin is due to lack of hemoglobin in your red blood cells, whichReal your skin paler.

The best way to make sure you get a sufficient quantity is to incorporate iron-rich foods into your diet.

Goodson emphasizes that foods likeBeef, eggs, spinach and beans are all in great ways to add it in your power plan. She also says that if you are at the base of plants, look for a consumption of foods rich in vitamins C (citrus, tomatoes and tomato sauces, red peppers, green greens) with an IROM source plant based (spinach, beans, beans , legumes, walnuts and seeds, soy foods, potatoes).

"[This] can help improve plant-based iron absorption," says Goodson. "For example, a salad of spinach, beans, walnuts, red peppers and tofu would be an ideal way to improve the absorption of the iron."

here is The best iron-rich foods - and why you need it in your life .