health-advice

Athletes and Iron Deficiency

They need iron. One of the important functions of iron in the body is transporting oxygen and carbon dioxide to and from all body cells.

The human brain constantly needs oxygen; therefore, in case of iron deficiency, sufficient oxygen does not reach the brain, and the individual feels fatigued, becoming very nervous and irritable. Furthermore, the immune system requires iron because if the body does not receive enough iron, it becomes susceptible to infections.

Athletes and Iron Deficiency

The combination of the following factors increases the risk of anemia in athletes:

Not consuming iron-rich foods:

1.Athletes who avoid eating red meat are constantly faced with iron deficiency.

Increased bodily need for iron:

2.Strenuous exercise increases the number of red blood cells in the vessels, and this process raises the body's demand for iron.

Excessive iron loss:

3. Blood loss through wounds, menstruation, foot injuries, and running on hard surfaces with poor-quality shoes damage red blood cells and lead to iron deficiency. Finally, because iron in the blood is also lost through sweating, when we sweat heavily during exercise, we can become severely iron deficient.

Symptoms of the Condition:

Symptoms of iron deficiency include decreased exercise tolerance, extreme fatigue, low energy, recurring illnesses, frequent injuries, reduced interest in sports, and nervousness. Other symptoms include loss of appetite, increased frequency of illness, and prolonged duration of colds and infections.

The best way to confirm iron deficiency is to have a blood test. If you experience any of the mentioned symptoms and are severely troubled by them, it is advisable to get a blood test.

If your doctor diagnoses iron deficiency, they will certainly advise you on dietary ways to increase iron intake, and if your deficiency is severe, you may need supplements to compensate.

Never take supplements without a doctor's prescription, because excess iron can cause irreversible damage and increases the risk of cancer and cardiovascular diseases.

Good Sources of Iron

You can obtain the iron your body needs through animal meat and plant-based foods, but the body can only absorb about 15% of the iron found in meat and 5% of the iron found in plant foods.

Therefore, the best way to obtain iron is through meat products such as lean meat, poultry, fish, or liver.

Although consuming citrus fruits after meals enhances iron absorption, the best sources for iron absorption are lean meat, nuts, and legumes. (Consume these along with foods high in vitamin C.)

Spinach

In addition to treating anemia, this plant is also beneficial for weight loss, headaches, and strengthening the nerves.

Spinach is a rich source of vitamins C, B, A, as well as iron and potassium. It has a cooling nature and is useful for reducing fever. Patients suffering from inflammation of the small intestine (enteritis) can use green spinach leaves for treatment.

Spinach acts as a laxative and is effective against constipation, and those suffering from obesity can also use it to lose weight and reduce body mass. In traditional medicine, cooked spinach leaves combined with hulled barley and almond oil are recommended for relieving dry coughs. Additionally, spinach soup with cilantro is beneficial for headaches caused by indigestion and gastrointestinal disorders.

Eating spinach helps prevent cancer and is particularly effective in preventing cancers of the colon, stomach, prostate, larynx, and uterus. This delicious plant, which can be used to prepare various dishes, is the best remedy for those suffering from anemia. Spinach acts like a broom, cleansing the large intestine, and increases pancreatic secretions. It works wonders in strengthening nerves and relieving asthma and hoarseness.

Harms

Due to its oxalate content, spinach is not suitable for patients with arthritis or kidney and bladder stones. Additionally, those with a cold temperament should consume spinach with warming spices such as ginger and cardamom.