Symptoms of Iron Deficiency and Sources of Iron

Iron deficiency is the most common nutritional deficiency worldwide. Recognizing its symptoms
and understanding good iron sources is crucial for maintaining optimal health.
Symptoms of Iron Deficiency:

1. Fatigue and weakness
2. Pale skin
3. Shortness of breath
4. Headaches
5. Dizziness
6. Cold hands and feet
7. Brittle nails
8. Unusual cravings for non-food items (pica)
9. Restless legs syndrome
10. Increased susceptibility to infections
    If you experience these symptoms, consult a healthcare provider for proper diagnosis and
    treatment.
    Sources of Iron:
    Iron comes in two forms: heme iron (from animal sources) and non-heme iron (from plant
    sources). Heme iron is more easily absorbed by the body.
    Heme Iron Sources:
11. Red meat (beef, lamb)
12. Poultry (chicken, turkey)
13. Fish (tuna, sardines)
14. Organ meats (liver, kidney)
    Non-Heme Iron Sources:
15. Leafy green vegetables (spinach, kale)
16. Legumes (beans, lentils)
17. Fortified cereals and grains
18. Nuts and seeds
19. Dried fruits (raisins, apricots)
    To enhance iron absorption:
     Pair iron-rich foods with vitamin C sources (citrus fruits, bell peppers)
     Avoid consuming calcium-rich foods with iron-rich meals
     Cook in cast-iron cookware
    Remember, while dietary sources are important, severe iron deficiency may require
    supplementation under medical supervision.