Why can you run out of iron at the end of summer?
Iron is an essential mineral needed for hemoglobin production, red blood cell hematopoiesis and oxygen transport. The pharmacist reveals why we may lack this mineral in the summer.
“At the end of summer, some people can become deficient in iron. This is determined by several factors. First, in the summer we are more active and exercise, which can increase the body’s need for iron.
Second, during the warm season, people are more likely to choose lighter foods, such as salads and fruits, which may be less rich in iron.
Also, heat and sweating in summer can contribute to the loss of iron, because it, like other minerals, is removed from the body faster during heat,” says pharmacist G. Kruopytė.
Names why it is important to check the amount of iron in the body
It is recommended to have regular blood tests every year, however, the pharmacist distinguishes the main groups of people who may be at a higher risk of iron deficiency.
“Iron deficiency usually occurs in children and adolescents whose bodies are growing rapidly. Also for women, especially those who have heavy menstruation and expectant mothers, because their body naturally begins to absorb more iron.
Iron deficiency is common among vegans and vegetarians, who may find it more difficult to get enough iron in their diet. And, of course, due to greater physical exertion and sweating, athletes should consume more iron,” says pharmacist G. Kruopytė.
How to take iron to prevent nausea?
If blood tests show that you are deficient in iron, your doctor may prescribe iron supplements. According to the pharmacist, iron is best absorbed when taken in the morning 1-2 hours before a meal. This way it will not compete with other minerals and nutrients for absorption.
“In some people, iron supplements taken in the morning ‘on an empty stomach’ can cause stomach irritation, nausea or even vomiting. In such cases, it is advised to take iron with food or after a meal to reduce stomach irritation. You can also try smaller doses of iron supplements and gradually increase them, but it is necessary to consult a doctor or pharmacist for this,” says G. Kruopytė.
The pharmacist adds that even if you take iron with food or after a meal, try to avoid coffee, green tea and dairy products 1-2 days before and after taking iron, which can further reduce the effectiveness of iron.
“To improve iron absorption, it can also be taken together with vitamin C. It can be citrus fruits or a glass of orange juice, or you can choose iron food supplements that also contain vitamin C,” says pharmacist G. Kruopytė.
Foods rich in iron
“In order to absorb more iron, it is important to include both animal and plant-based products in your diet. Iron of animal origin, called heme iron, is better absorbed by the body. It is abundant in red meat, especially beef, liver and other internal organs, fish and seafood,” says G. Kruopytė.
The pharmacist emphasizes that it is also important to consume plant-based sources of iron. These include legumes like lentils and beans, spinach and other dark green vegetables, and grains and seeds, especially pumpkin seeds.
2024-08-20 05:58:31