Nutritional strategies to prevent iron deficiency and anemia

Iron deficiency can lead to anemia, causing symptoms such as fatigue, shortness of breath, dizziness, hair loss, and difficulty concentrating. Because iron is essential for producing hemoglobin to transport oxygen, a lack of it reduces oxygen availability in the body. High-risk groups include infants, adolescents, pregnant women, and individuals with heavy menstrual cycles or regular blood donations.

Dietary iron exists in two forms: heme iron, found in animal products like blood sausage, which is more easily absorbed, and non-heme iron, found in plant-based sources like legumes and cereals. To improve the intestinal absorption of non-heme iron, it is beneficial to consume it alongside vitamin C, such as lemon. The European Food Safety Authority notes that vitamin C helps maintain non-heme iron in a soluble form.

Medical diagnosis of iron levels requires a blood test to measure ferritin, a protein that reflects iron stores. However, ferritin levels must be interpreted by a professional, as inflammation or other illnesses can also influence these results.