Millions of TikTok posts dedicated towellnesstrendsprove that were increasingly health conscious.
Iron is a key mineral to keep your body running.
How much iron do you need?
PeopleImages
This amount increases even more during pregnancy because our blood volume increases by 45%, says Stephenson.
Your iron requirements will shoot up in the second trimester to 27mg daily.
Once women stop menstruation, their iron requirements match those of men.
When you think of iron, you probably visualize a rib-eye steak, the rarer the better.
But, says Stephenson, there are actually two types of dietary iron.
However, she also notes that this doesnt mean maintaining adequate iron levels on a plant-based diet is impossible.
What causes an iron deficiency?
Blood loss from yourperiodis one of the main causes of iron-deficiency anemia in women.
Our modern diets play a part, too.
They have shifted toward leanerproteins, which inevitably affects our iron intake, explains Lakhani-Kanji.
Lean proteins like chicken contain less heme iron compared to red meats such as beef or lamb."
Its not just for building muscle.
Modern farming practices may have something to do with it, too.
What are the most common iron-deficiency symptoms?
It’s possible to have an iron deficiency without even knowing it.
If youve noticed a marked dip in energy, its worth getting your iron levels checked.
This extra effort can lead to irregular or rapid heartbeats, commonly known as palpitations.
Iron affects neurotransmittersthe chemicals that your brain uses to communicate between cells.
Shortness of breath when youre simply walking or climbing the stairs is a common symptom of iron deficiency.
Iron is also an essential component in an enzyme that supports cell growth, she continues.
Brittle nails that chip easily are a classic sign.
There are two possible explanations for consistently cold hands and feet.
Another possible sign is pale-pink or white skin if you gently pull your lower eyelid down.
This can lead toheadachesand dizziness.
This disruption may trigger those restless, uncontrollable leg sensations.
Changes in the hormone ghrelin are also a possible side effect of low iron levels.
Ghrelin is the hunger hormone, says Mazzoni.
It is important because it keeps you eating regularly.
These can put you at an increased risk for mouth ulcers.
How do you boost your iron intake?
Your choice ofsupplementis important as iron is not always easily tolerated.
Iron supplementation is notorious for unpleasant side effects like constipation, cramping, and bloating, says Stephenson.
you might improve your body’s absorption of iron by pairing it with vitamin C-rich foods.
According to Mazzoni, lemon, kiwi ,and orange are good options.
“You could try using lemon as a dressing over steak or a lentil salad, she adds.
What you shouldnt do, however, is consume iron with with tea or coffee.
Caffeine can inhibit the absorption of iron supplementsthe same goes for the iron in your food, says Stephenson.
This is especially true of nonheme iron, she adds.
This story was first published inGlamourUK.
