Easy Drop Diet for Iron Deficiency
Spring fatigue is a common occurrence and causes are different. Among other things, it may be due to lack of iron in the body and the presence of iron deficiency anaemia, which manifests as drowsiness, fatigue, poor concentration and low immunity nails. The lack of iron creates anaemia surface to other diseases, the most common infections, especially in younger populations.
Unlike anaemia, iron deficiency is a condition of insufficient iron stores in the liver and muscle, which can be the cause of inadequate dietary intake. Except for iron, for preventing different types of anaemia, smart diet needs additional attention to be an adequate intake of all nutrients.
Red light for free radicals
Vitamin C is an antioxidant and an essential factor in the immune response, healing wounds and fractures, maintaining the strength of blood vessels, iron absorption and others. It helps the absorption of iron from foods of plant origin, which is especially important for vegetarians and people who bulk iron entries via these foods.
His role in the prevention of anaemia is particularly evident in athletes, professionals and amateurs. Warmer days to lure outdoors and more intense physical activity, which has a positive effect on physical and mental health, However, muscular work in the body to generate increased free radicals which, among other things, damage red blood cells. The Antioxidant activity of vitamin C helps preserve the integrity of red blood cells and preventing anaemia, which is why his role very much gaining in importance.
Vitamin C found in fruits and vegetables, such as kiwi, broccoli, kale, cabbage, cauliflower, asparagus, lettuce, oranges, tangerines, grapefruit, and lemons (see Table 1). Avoid overcooking, long-term keeping warm and subsequent reheating meals.
Table 1 – The Content of vitamin C in foods
Foods, the amount of Vitamin C content (mg)
Kiwi, 150 g whole; 80.8
Kale, cooked, drained 1 cup, 130 g; 53.3
Spinach, boiled, drained 1 cup 180 g; 17.6
Potatoes, peeled, cooked, one medium, 165 g; 12.4
Pear, 136 g whole, 130 g edible portion; 7.8
Apple, 115 g whole, 110 g edible portion; 6.6
Lettuce, iceberg lettuce, cut, 1 cup, 55 g; 2
Energy movers in a smart diet for iron deficiency
Vitamin B-complex group of vitamins is water-soluble, most of which participate in the metabolism of carbohydrates, proteins, and fats. Specifically, the components of the coenzyme that allow the release of energy from these macronutrients. Their deficiency can cause a lack of energy. Other B complex vitamins play an essential role in metabolizing amino acids, the formation of new cells and others. Are necessary to the health of nerves, prevent discomfort, nervousness and some neurological diseases.
B-complex vitamins are in various foodstuffs, in particular in those who have not to process. Integral and black bread, muesli, brewer’s yeast, liver, green vegetables, milk, fish and lean meats.
The best source of vitamin B complex is spinach, broccoli, tomatoes, bananas, watermelon and chicken breast. The amount of this vitamin in foods shown in Table 2. The recommended daily intake is 200 mg. Tissue regeneration becomes disabled because deficiency of this vitamin because of its decreased absorption and increased loss from the body. Because undermined the integrity of the digestive system is reduced absorption of other nutrients, which contributes to the development of malnutrition.
Additional attention to foliate intake must pay the person suffering or prone megaloblastic anaemia. Foliate deficiencies are leading to reduced DNA synthesis, which prevents the proper formation of new red blood cells.
Recommended intake for adults of this vitamin in the amount of 200 mg/day. The needs increase in people who have mumps, measles, sunburn or have lost a large amount of blood, and in the first period of pregnancy when foliate helps in the proper development of the fetus. You should also know that the absorption of foliate disturbs aspirin and antacids.
Homocysteine is an amino acid which links to increased focus of Thrombosis and other diseases of the heart and blood vessels.
To appropriate foliate intake is necessary to know some facts. Foliate is very sensitive to vitamin, and his loss is affected by many factors. Damage due to exposure to high temperature is significant, ranging from 20 to 80 per cent, depending on the selected procedure, the amount of water in which the food cook and duration of heat treatment.
Table 2 – The Content of foliate in foods
Foods, the amount of foliate Content (mg)
Adzuki beans, cooked, two tablespoons raw; 82
Broccoli, cooked, one cup of raw; 45
1.3 cups of strawberries; 42
Mandarine, two pieces of medium size; 37
Blackberries, 1 cup; 32
Grapefruit, fruit 0.5; 5
Cauliflower, cooked, 0.5 cups of raw flowers; 26
Oatmeal, 0.25 cup; 13
Banana, small; 11
Melon- cut into cubes, 1 cup; 10
The recommended daily intake is 2.5 mg. Its amount in a single serving of foods shown in Table 3.Smart diet with vitamin B12 especially recommended for vegans.
Vitamin B12 and folate are closely linked, as in most cases, the activation depends on the presence of one another or vice versa. Vitamin B12 and maintain healthy nerve cells and has been shown to the activity and metabolism of bone cells also depend on him.
Generally speaking, vitamin B12 deficiency arises primarily as a result of malabsorption as a result of a lack of gastric acid secretion or internal factor.
In this case, decreasing the synthesis of the gastric acid, and the internal factors, thereby reducing the absorption of vitamin B12. Without stomach acid, vitamin B12 can not get rid of the food consumed or tie with the intrinsic factor that ensures absorption. In the case of pernicious B12 is administered by injection.
Since the B12 is necessary for the translation of foliate in its active form, one of the most apparent deficiencies of vitamin B12 is deficiency anaemia caused by folate deficiency. In this case, anaemia therapy will eliminate folate or vitamin B12.