Iron is the mineral component of hemoglobin, a protein in red blood cells that carries oxygen from your lungs and throughout your body. If you do not absorb enough iron, your body will not get enough oxygen, and your cells will not function efficiently.
Suppose you are mild on iron or you have mild anemia. In that case, you may experience constant fatigue, weakness and take more time to complete tasks. However, if you are prolonged or severely deficient in iron, it can lead to many health problems.
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Can low iron cause digestive problems?
If any person has Crohn’s disease, irritable bowel syndrome, or other digestive problems, the person’s body is not proficient in absorbing enough iron. These digestive problems may also cause bleeding in the digestive tract, leading to iron deficiency.
See your doctor if you experience frequent constipation, bloating, abdominal pain, or loose stools.
What can you do to absorb more iron?
If you’re experiencing worrying symptoms, it’s always best to see your doctor first. Here are other ways to increase your iron:
Don’t eat polyphenols with iron-rich meals:
Research suggests that if you consume polyphenols with iron, they can restrict hemoglobin and inhibit iron absorption. If you don’t have iron deficiency, you don’t need to worry about this, but if you are, try having your iron meals two hours after eating or drinking polyphenols.
Eat vitamin C with iron:
Vitamin C-rich foods like oranges and lemons can help increase iron absorption, which is why doctors recommend gulping down iron supplements with a glass of orange juice.
Take a supplement:
If you have iron deficiency and iron foods are not giving effective results, you can take a supplement apart from eating a healthy diet.
If you’re vegan, increase the amount of iron-rich foods:
Look for foods supplemented with iron and try to increase the amount of iron that you get from plant sources, like spinach, lentils, chickpeas, pumpkin seeds, and fortified cereals.
Good sources of iron, with 3.5 milligrams or more per serving, include:
- Beef or chicken
Good sources of iron, with 2.1 milligrams or more per serving, include:
- Cooked beef
- Canned sardines, canned in oil
Other sources of iron, with 0.6 milligrams or more per serving, include:
- Cooked turkey
Other sources of iron, with 0.3 milligrams or more per serving, include:
- Haddock, perch, salmon, or tuna
You can also consume plant-based irons such as lentils, beans, and spinach. Our bodies are less efficient at absorbing plant-based iron, but the most available and safe source of iron is plant-based iron.
Where does carbohydrate digestion begin?
Carbohydrates in food provide the main source of glucose, which is the main energy source for cells. Each gram of carbohydrate provides 4 calories.
Once the carbohydrate is digested, the products should be absorbed and transported to the portal circulation.
Complex carbohydrates have long chains of sugar and non-digestible fiber. Because of this, they are more difficult to digest and take longer to raise blood sugar. However, these carbohydrate sugars help keep our blood sugar levels stable during the day and prevent mid-day crashes.
If you have trouble getting iron from food sources, you can opt for an iron supplement. Remember to ask your healthcare provider about the right dosage and follow their instructions carefully before taking the supplement.
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