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If your body is deficient in any vitamin or mineral, you will see clear signs that tell you that something is disabled. And if you are deficient of iron, it can come with rather important symptoms.

"Iron is an essential element of many proteins and enzymes that support important metabolic functions such as the transport of oxygen, energy production and DNA synthesis," saysSonya Angelone, MS, RDN, Nutritionist and spokesperson for dietitians recorded for the Academy of Nutrition and Dietetics. "[Iron] is necessary for proper growth and development in hemoglobin (a protein that carries oxygen from the lungs to the whole body), myoglobin (a protein that carries oxygen in the muscles) , cytochromes (important for energy production) and peroxides (part of the immune system). "

Have enough iron in your body so helps to work properly, gives you energy andkeep your strong immune system.

However, iron deficiency is extremely common.

"Iron deficiency isThe most common nutrition deficiency in the world Mainly affecting children and women from maternal age, pregnant women and people with certain medical conditions, "said Angelone.

AddAmber Pankonin, MS, RD, LMNT, registered dietitian and owner ofThe bottle"A lack of iron can lead to anemia. However, there is a difference between iron deficiency and iron deficiency anemia. A person could be deficient of iron without feeling symptoms, but anemia of deficiency Iron can have an impact on important organs in the body. "

One of the main reasons why you could be an iron deficiency is if you do not eat good foods. "Iron is an essential mineral. This means that the body does not do it, thenIt must be obtained by eatingIron-rich foods, says Pankonin.

Signs of iron deficiency

Here are 6 signs that you might have difficulties with iron deficiency.

You can feel tired if you have iron deficiency because your body needs iron to make hemoglobin. Hemoglobin is a protein found in red blood cells and is responsible for transporting oxygen around the body. Without enough oxygen reaching your body, you will not have so much energy. "Microcyte anemia is a condition where iron stores are so low that the synthesis of hemoglobin and the formation of red blood cells are impaired," says Angelone. "A serum ferritin (iron storage form) less than 30 mcg / l suggests an iron deficiency and less than 10 mcg / l suggests an iron deficiency anemia".

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"The pale skin and fragile / spoon-shaped nails are a sign of not enough hemoglobin to carry oxygen from your lungs to the rest of your body, including your nails (nails and nails)," saysJerlyn Jones, Mrs., MPA, RDN, LD, CLT, registered dietary nutritionist and owner ofLifestyle Dietitian, LLCand spokesperson for the Academy of Nutrition and Dietary.

"Hemoglobin, which contains iron, helps to wear oxygen throughout the body," says Pankonin. "The iron also plays a similar role in myoglobin, which is a protein in muscle cells that can help transport oxygen from red blood cells to skeletal and cardiac muscle. If iron deficiency develops, this could cause a shortness of breath and fatigue. " The iron deficiency is not the only thing behind your fatigue; There are also these10 reasons why you are always tired, which has nothing to do with sleep.

"Glossitis is a symptom of iron. Exhausted levels of iron in the blood can result in low levels of myoglobin, a protein in red blood cells that is important for muscle health, including the muscle tissue of the language" , says Jones.

A2020 study published in plos ahave found that patients with iron deficiency anemia have reduced the appetite and therefore also have an increased risk of malnutrition, due to the influence of iron on the hormonal gheel for regulation of appetite andleptin. (In touch:How to control your hunger hormones to lose weight quickly, according to experts.)

"Children with iron deficiency are associated with mediocre cognitive development, poor academic success and abnormal behaviors. Basically, iron deficiency anemia is a cause for learning learning difficulties in children . It is important to evaluate the status of iron if any of these symptoms is obvious, "says Angelone.

In adults, this includes memory loss. "Iron is a cofactor for the enzymes involved in the production of neurotransmitters," Pankonine said.

How to get more iron

For more iron, your diet should be packed with iron-rich foods.

TheRDA (recommended daily allowance) for iron For adult men is about8 milligrams a day and 18 milligrams a day for adult women. During pregnancy, this number increases to 27 mg each day.

"There are two types of iron in our food: non-unheate and heme. Non-iron iron is derived from plants such as nuts, fruits, vegetables, grains, iron fortified cereals, Beans and tofu, "says Pankonin. "The ironing iron of the hell is found in sources of animals because it is derived from the hemoglobin, which are cells found in the blood, and the myoglobin, which are cells found in the muscle. The iron Iron is derived from animal sources such as beef, chicken and fish. "

The animal iron sources are better absorbed. "The body absorbs two to three times more animal sources than plants," says Jones.

Although you absorb less iron in plants, each mouthful counts and adds aSource of vitamin C Vegetarian sources will improve absorption.

"Foods rich in vitamin C include tomatoes, citrus fruits, red peppers, yellows and orange trees," explains Jones. "Some of the best plant sources are the following: beans and lentils, tofu, baked potatoes, cashews, dark hardwood vegetables such as Collard Greens, fortified breakfast cereals, whole grains and enrichis."

You can also opt for an iron supplement.

"If an iron supplement is justified, take more than 25 milligrams a day. More than 25 milligrams can reduce the body's ability to absorb zinc, "says Jones. "Always consult a health professional before taking a dietary supplement."

While you look at your overall health, you may want to consider these5 signs of vitamin D deficiency that you should never ignoreAs vitamin D deficiency, another common disease in the US population.