Iron deficiency - symptoms and treatment

Which foods actually help to stabilize the iron value and prevent iron deficiency?

Currently, 25-30% of people worldwide suffer from iron deficiency, myself included.

At first I couldn’t classify the symptoms such as mental fatigue, lack of energy and listlessness. Along came the lack of concentration and gradually I suffered from hair loss. 

By taking a blood sample, my doctor quickly discovered that my iron value was well below the normal range. 

The body loses 1-2 mg of iron daily and is unable to replace it on its own. Thus, a healthy and well-balanced diet is the key to getting the iron you need to meet body requirements. 

I started using natural supplements made from curry leaf extract to stabilize my iron value initially. The good thing about natural supplements is that they have few side effects, while the chemical ones cause flatulence. It is important that the remedy is fortified with vitamin C, as there is an important fact to consider:  

"Caffeine inhibits iron absorption whereas vitamin C improves it."

After my iron value turned to normal, I felt much fitter and more balanced. I already changed my diet parallel to the intake. It was important for me to know which foods are sources of iron because of my plant-based diet: 

  •  wheat bran, millet, quinoa, oatmeal, amaranth

  • dry fruits

  • spinach

  • chanterelle mushrooms

  • white beans

  • pumpkin seeds, pine nuts, flax seeds

  • almonds, hazelnuts, brazil nuts

  • sesame

  • herbs

  • mung beans

  • chickpeas

In order to start well in the morning, I usually prepare a porridge with a topping mix of dried fruits, amaranth and nuts. Recipe ideas can be found here.

RECIPES

FOOD & WELLBEING