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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 figure out where the symptoms (mental fatigue, lack of energy and listlessness) came from. Then came the loss of concentration, followed by hair loss.

My doctor did a blood panel and quickly discovered my iron level was well below the normal range. The body loses 1-2 mg of iron daily and is unable to replace it on its own. A healthy and well-balanced diet is the key to meeting your daily requirement. I started taking natural supplements made from curry leaf extract. The good thing about natural supplements is that they have few side effects, while artificial ones cause flatulence. If you decide to take iron supplements, make sure the supplement is fortified with vitamin C.

An important point to keep in mind: Caffeine inhibits iron absorption whereas vitamin C enhances it. After my iron value returned to normal, I felt much healthier and more balanced. At the same time, I made certain changes to my diet.

Because of my plant-based diet, it is important to know which foods are rich in iron: 

- wheat bran, millet, quinoa, oatmeal, amaranth 
- dry fruits 
- spinach 
- chanterelle mushrooms 
- white beans 
- pumpkin seeds, pine nuts, flax seeds 
- almonds, hazelnuts, brazil nuts 
- sesame seeds 
- herbs 
- mung beans 
- chickpeas 

For a good start to the morning, I usually make myself oat porridge with a generous topping of dried fruits, amaranth and nuts. Recipe ideas can be found here as well as in the HEALTH BAR APP.

"Caffeine inhibits
iron absorption
where as vitamin C
improves it."