What foods are rich in iron? List and table of foods rich in iron

Which foods contain large amounts of iron: list

There are quite a lot of them, although not only the quantity is important, but also the digestibility of the element from the product.

Skim milk cheese

Cheese is one of the foods rich in iron. 100 g contains 37 mg of useful element. Enough to meet your daily requirement.

Pork liver

100 g of product contains 29.7 mg of ferrum. Enough to meet your daily requirement.

Brewer's yeast

100 g of yeast contains 18 mg of this metal. Good for skin, hair and nails.

Raisin

A handful of this sweetness with porridge, yogurt, oatmeal or salad will become part of a balanced diet. It is better to eat raisins with other healthy foods containing vitamin C. This will make the iron contained in raisins easier for the body to absorb.

Serving size (1/2 cup) contains 1.6 mg iron, 247 calories.

Dried apricots

A serving of dried apricots contains about 9% of your daily iron intake, without containing much sugar or calories. Serving Size (1/4 cup): 2 mg iron, 74 calories.

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Brussels sprouts

Brussels sprouts are a source of antioxidants, vitamins, folic acid and fiber. Helps prevent fatigue and other symptoms of iron deficiency. Serving Size (1/2 cup): 0.9 mg iron, 28 calories.

Pumpkin seeds

A handful of pumpkin seeds contains about one milligram of iron. This is approximately 5% of the recommended daily value. Pumpkin seeds provide maximum benefits when eaten raw. Serving size (about a handful) contains 0.9 mg iron, 126 calories.

Buckwheat

100 grams of cereal contains 310 kcal; 6.7 mg iron. Speeds up metabolism, reduces cholesterol levels in the blood.

Pomegranate

Products containing iron include pomegranate. 1 mg of element per 100 g of grains. Used in the rehabilitation of the body after operations and viral diseases. Rich in hormones that are beneficial for women. Reduces symptoms of toxicosis and pain.

Soya beans

Soybeans are a source of unsaturated fat, fiber and minerals such as iron. One cup of cooked soybeans contains almost half the recommended amount of iron. Serving Size (1 cup, cooked), 8.8 mg iron, 298 calories.

Beans

A cup of cooked beans provides about 21% of the recommended daily value for iron. Serving Size (1 cup, cooked), 3.6 mg iron, 245 calories.

Potato

Potatoes are one of the most versatile foods, enriched with iron and vitamin C, which affects the digestibility of the element. Potatoes can be served as a side dish or main dish, so you can combine them with other iron-rich foods. Serving Size (1 medium potato with skin), 3.2 mg Fe, 278 calories.

Black chocolate

A 100g serving size contains about 35% of the recommended daily intake. Chocolate should be consumed in moderation. Serving size (100 g), 6.3 mg iron, 578 calories.

Spinach

Green leaves are enriched with vitamin C, which makes it easy to absorb iron. Spinach can be eaten raw, but it will be healthier if cooked. Serving Size (1 cup): 6.4 mg iron, 41 calories.

Chicken liver

100 g of product – 140 kcal. Contains 17.5 mg iron. Ensures the development of the immune and hematopoietic system even during intrauterine development.

How much iron is in apples

100 g – 48 kcal. A medium-sized apple contains 2.5 mg of iron. Reduces cholesterol levels, normalizes digestive functions, and activates mental work.

Mushrooms

Iron-rich foods for anemia will help increase hemoglobin.
The microelement is found in products:

• Vegetables, fruits (apples, spinach, parsley, pomegranate, etc.).
• Dairy products (milk, cheese, sour cream).
• Meat products (beef, lamb, pork).
• Cereals and bread products (corn, rye and wheat bread).
• Berries and dried fruits (blueberries, currants, sesame seeds, etc.).
• Fish and seafood (mussels, cod, mackerel and black caviar).
• Sweets and confectionery (oatmeal cookies, chocolate, cottage cheese, etc.).

For anemia, it is recommended to consume the following vegetables:

• Parsley. This plant helps restore blood circulation and clotting, especially in cases of anemia. In addition to iron, it contains vitamins A, B1 and B2, which improve metabolism. It can be eaten both fresh and in salads, especially if you add other vegetables and fruits.

  

• Spinach. It contains vitamins A, B, E and P, which thin the blood and increase red blood cells. For anemia and other blood diseases, it is recommended to add it to salads and other foods, thereby improving blood clotting and metabolism.
• Carrot. It is rich in vitamins A, B, K and E, so it helps saturate the blood with red blood cells. By consuming it, metabolism and absorption of hormones improves, and this helps get rid of anemia. When boiled, it loses its beneficial properties, so it must be consumed fresh, especially in salads.
• Potato. Potatoes contain starch, which improves the digestion process and stimulates the absorption of hemoglobin. It can be consumed fried or boiled, as it does not lose its beneficial properties when cooked. If you are allergic to starch, then you need to give up potatoes and contact an allergist who will prescribe treatment.
• Beans. This legume contains vitamins B and C, which help hemoglobin be absorbed and transported to red blood cells. By consuming it boiled or in salads, it is possible to get rid of anemia and restore blood circulation.

Many fruits contain a large amount of vitamins and iron, thanks to which you can quickly get rid of anemia.

These fruits include:

• Apples. Apples contain vitamins A, B, C, E and H, as well as calcium, potassium and iron. They not only saturate the blood, but also help get rid of anemia, due to which iron deficiency anemia goes away. It is necessary to eat red apples, as they contain a large amount of vitamins.
• Pomegranate. This fruit contains vitamins C, B6 and B12, as well as other microelements, including iron. Pomegranate helps strengthen blood vessels, balance hematopoiesis and improve heart function, thereby improving metabolism.
• Peach. Peach contains vitamins C, B, K, E and PP, which help the absorption of hormones and improve blood circulation. For anemia, it is recommended to use it fresh or with yoghurt, but it is worth considering that frequent use may lead to allergies.
• Apricot. This fruit contains 2-3% iron, as well as vitamins B6, B2 and C, which supply red blood cells with oxygen. Apricots stimulate the intestines and stomach, and this helps improve blood circulation and metabolism in the body.
• Quince. This unusual fruit is rich in vitamins A, B1, B2 and PP, and also contains magnesium and iron salts. It can be used by people at any age, as it not only treats anemia, but also helps get rid of diseases of the heart and blood vessels.

The following berries help fight anemia:

• Blueberry. This berry contains vitamins A, B1, C and B6, as well as many other microelements, including ferrum. Thanks to blueberries and blueberry jam, blood vessels are strengthened and hemoglobin is absorbed, making metabolism faster.
• Wild strawberry. This berry contains vitamins C, B2 and B1, which help absorb hemoglobin and thin the blood. Strawberries also stimulate the gastrointestinal tract and endocrine system, due to which hormones and necessary enzymes are better absorbed.
• Currant. This berry is the main source of vitamins A, B, C and E, which are necessary for normal blood circulation and blood clotting. It also improves food digestion and metabolism, due to which hemoglobin in the blood is absorbed faster.
• Cherries. Cherries are rich in vitamins A, B and C, which thin the blood, increase red blood cells and help absorb hemoglobin. It can be consumed in any quantity as long as the capillaries do not burst and there is no allergic reaction.
• Gooseberry. Gooseberries contain approximately 4-5% iron, which saturates the blood with hemoglobin. It also helps strengthen blood vessels and capillaries if consumed daily in small quantities.

If you have iron deficiency anemia, you should eat the following mushrooms:

• Oyster mushrooms. Oyster mushrooms contain the same vitamins as meat, namely: C, E, D and other trace elements. These mushrooms also contain iron, which does not lose its properties during boiling or steaming. They are safe and beneficial if consumed in the amount prescribed by your doctor.
• Champignon. These mushrooms are 89-90% composed of healthy proteins, acids and carbohydrates, which stimulate blood clotting and hemoglobin absorption. It is worth considering that they are recommended to be consumed boiled or fried, because this way the beneficial properties are not lost.
• Honey mushrooms. These mushrooms are rich in calcium, potassium, phosphorus, zinc, iron and other vitamins, which help get rid of anemia and improve the functioning of the gastrointestinal tract. They can be consumed only after heat treatment, if there are no allergies or other contraindications.

Among the iron-containing nuts and dried fruits, it is recommended to consume:

• Walnuts. Walnuts stimulate the absorption of hemoglobin and the functioning of the heart vessels, as they contain vitamins A, B, B1, B5, E, C and H, including the necessary micro enzymes.
• Almond. This nut contains vitamins B, B2 and E, which help blood clot. By consuming them regularly in normal quantities, it is possible to get rid of anemia and cardiovascular diseases, namely stroke and heart attack.
• Sesame. This plant contains vitamins A, C and E, as well as many useful microelements. If you consume it in normal quantities, you can get rid of diseases of the stomach, heart, blood vessels and blood.

Foods rich in iron for anemia are among the following cereals:

• Buckwheat grain. Buckwheat contains the following vitamins: B, B2, B6, B12 and P. Buckwheat porridge stimulates the functioning of the stomach, intestines, liver and blood, due to which anemia goes away over time.
• Cereals. The flakes contain vitamins B, A and P, which help the absorption of hormones and other enzymes. By eating them for breakfast, it is possible to strengthen the immune system and improve metabolism.
• Wheat porridge. Wheat porridge contains a lot of vitamins and microelements, namely: A, B2, B6 and P. It stimulates the functioning of the stomach, liver and blood vessels, which are strengthened and saturated with blood.

The best dairy products with iron are:

• Cow's milk. Milk contains vitamins A, E, K and D, which strengthen the immune system and blood vessels. It can be drunk at any age, as it helps improve blood circulation and stomach function.
• Cream. The cream contains vitamins A, K, P, D and 0.1 mg of iron, so by consuming it you can get rid of iron deficiency anemia quickly and safely.
• Cottage cheese. Cottage cheese contains 0.4 mg of iron, due to which hemoglobin is absorbed better and anemia goes away. You can also make cottage cheese and other baked goods that will make your diet varied and healthy.

The following poultry eggs should be consumed:

• Partridge eggs. This product is recommended for use by those who have problems with blood clotting, especially anemia. Eggs are considered low in calories and contain the following vitamins: A, E, H, P and D.
• Quail eggs. Quail eggs are recommended for those who have diseases of the blood and gastrointestinal tract. They are rich in vitamins A, B2, E and D, which help increase red blood cells and saturate the blood.
• Ostrich eggs. Nutritionists recommend consuming these eggs as often as possible in case of anemia, as they contain vitamins A, B2, E and D, including iron. They also improve metabolism and stomach function, thereby stabilizing blood circulation.

If you have anemia, you should eat the following seafood:

• Mackerel. This fish is rich in vitamins A, B12, B16 and D, which help hemoglobin to be absorbed. Mackerel also stimulates blood circulation, which increases the number of red blood cells.
• Cod. Cod contains approximately 0.6 mg of iron, which can help get rid of iron deficiency anemia and other blood diseases. Fish also contains the following vitamins: B, B12, B6 and D, which help the immune system function.
• Mussels. They are rich in vitamin B2, B6, B12 and D, which improves the functioning of the heart and blood vessels. This seafood contains approximately 1.5 mg of ferrum, which provides the blood with hemoglobin and red blood cells.

(iron rich foods)

(see full list of products)

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Daily requirement of iron: how much does a person need per day?

When a person has iron deficiency anemia, the body's cells cannot get enough oxygen, resulting in fatigue, irritability, low energy and difficulty concentrating.

This type of anemia is one of the most common nutritional deficiencies in the world. This is a typical problem in pregnant women, teenagers, primary school children, and athletes. The latter lose large amounts of iron through sweating. Those on a low-calorie diet also experience anemia.

Recommended daily intakes of iron (in milligrams):

• Children from 7 to 12 months: 11 mg;
• Children from 1 to 3 years: 7 mg;
• Children from 4 to 8 years: 10 mg;
• Children from 9 to 13 years: 9 mg;
• Teenage boys: 11 mg;
• Teenage girls: 15 mg;
• Before menopause, women aged 19 to 50: 18 mg;
• Women after menopause: 8 mg;
• Pregnant women: 27 mg;
• Breastfeeding women: 9 mg;
• Men: 8 mg.

The tolerable upper limit for metal intake from foods and supplements is 45 milligrams per day. Since the body does not completely absorb iron, it can be obtained from vegetables, grains and animal sources of iron. Vegetarians need to increase the norm by 1.8 times. For example, a 30-year-old vegetarian needs 32 mg instead of 18 mg per day.

Taking too much iron can cause stomach upset and constipation. Excess above the upper limit may increase the risk of chronic diseases, and will be toxic to the body. The healthcare provider must confirm iron deficiency anemia before prescribing specific supplements to the patient. Symptoms of hemochromatosis (disorders of iron metabolism in the body):

• Joint pain;
• Abdominal pain;
• Fatigue;
• General weakness.

Signs and symptoms of late stage disease:

• Diabetes;
• Loss of sexual desire;
• Impotence;
• Heart failure;
• Liver failure.

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Why does the body need iron?

Everyone gives primacy to the liver. Although we absorb iron from the liver much worse than when we eat meat, in particular beef, the absorption of iron from this product is 22%. We absorb less iron from veal and pork, and 11% from fish. From products of plant origin - no more than 1-6% (for example, we absorb only 1% of iron from spinach and rice, 3% from beans and corn) ...

In case of anemia, it is necessary to replenish the blood with hemoglobin, however, each person will have their own suitable daily intake, which is determined by a hematologist.

To treat anemia and replenish the blood with red blood cells, the following daily dose is required:

• Pregnant and breastfeeding women should receive 20-25 mg per day.
• Vegetarians need at least 10-20 mg per day.
• Adults need 10-15 mg per day, but women need more ferrum, this is due to monthly menstruation, during which a large amount of blood is lost.
• Children under 18 years of age need 10-15 mg per day (especially during puberty).

For anemia, it is recommended to consume foods rich in iron every time during the day, since in elderly people, if there is a lack of hemoglobin, heart attacks and strokes occur. If you do not calculate the daily requirement, there will be a shortage or excess, and this threatens the development of the disease.

You can create something like this menu per day:

• Breakfast: oatmeal, milk, juice and apple (optional).
• Lunch: Chicken soup with meat, boiled egg and green tea.
• Afternoon snack: oatmeal cookies, dark chocolate, juice and any fruit (apple, pomegranate, quince, apricot, etc.).
• Dinner: Buckwheat porridge with meat or mushrooms, fish or mussels (optional).
• Late dinner: walnuts or hazelnuts, cottage cheese with juice or compote.

Iron-rich foods should be included in the diet for anemia. They will help restore normal blood circulation in the tissues and get rid of the disease.

The main role of iron in the body is determined by the fact that it is responsible for the level of hemoglobin in the blood, and is also part of hundreds of enzymes, thereby performing many important functions. The main thing is the transport of oxygen to all cells, tissues and organs.

delivery of oxygen to all cells and organs; responsible for the process of hematopoiesis; responsible for the production of DNA; participation in the life of every cell of the body; ensures energy metabolism; supports the body’s immune system; participates in redox reactions; ensures body growth, the formation of nerve fibers.

And this is not all that iron is responsible for. Taking it during pregnancy is especially important, since during this period a woman experiences an acute deficiency of the element, which can ultimately lead to serious consequences.

A healthy person has 3-4 milligrams of iron in the body, the main supply of the microelement is in the blood (2/3), the rest is found in the liver, spleen and bones. But every day the level of iron in the body decreases naturally (skin exfoliation, sweating, blood loss during the menstrual cycle).

a woman needs 18-20 mg per day; an adult man - 8 mg; children under 13 years old - 7-10 mg; adolescents - 10 mg for boys and 15 mg for girls; pregnant women - at least 30 mg per day.

If the daily iron requirement is not met in a timely manner, the body begins to suffer. For example, if the quality of your hair and skin has deteriorated, you should not immediately attribute it to age and buy expensive cream in double quantities. It is possible that your body has simply depleted its iron reserves, which need to be replenished.

First of all, a lack of iron in the body is expressed in general weakness, increased fatigue, and decreased performance. The skin becomes pale, dry, rough, hair literally “creeps out”, nails constantly split and break, and cracks appear in the corners of the mouth and on the heels.

Not only your appearance, but also your internal organs can suffer from anemia. For example, upon careful examination of the gastrointestinal tract, it often turns out that the tissues are poorly supplied with blood and look pale, and this in turn affects the performance of vital organs.

general weakness, increased fatigue; constant dizziness; shortness of breath and rapid heartbeat with little exertion; numbness of the limbs; sleep disturbance, insomnia; frequent colds, infectious diseases; problems with the gastrointestinal tract; decreased appetite, difficulty swallowing food; changes in taste and smell in a specific direction (desire to eat chalk, raw cereals, addiction to the smell of acetone, paints, etc.);

problems with nails (become brittle, peel, spoon-shaped depressions appear); problems with hair (begin to fall out, become dry, brittle, early gray hair appears); deterioration of the skin (becomes dry, pale and sallow, with multiple microcracks, jams appear in the corners mouth

Of course, to make an accurate diagnosis, the first step is to take a general blood test in a medical laboratory.

below 130 g/l in men; below 120 g/l in women.

Which foods do not absorb iron?

Iron is present in two biologically active forms: heme and non-heme.

Heme iron is found in animal products that contain hemoglobin: fish, meat and poultry. Heme iron is two to three times better absorbed than the non-heme form of iron, which is found in plant foods. Non-heme iron is less readily absorbed, so you should be familiar with foods that interfere with its absorption.

1. Dairy products and calcium reduce or inhibit the absorption of non-heme iron from the diet or supplements. Calcium can reduce the absorption of heme iron from animal products. While iron and calcium are equally essential for health, avoid consuming dairy products 2 hours before or after consuming iron-containing foods. Avoid taking calcium and iron at the same time during the day.
2. Coffee, tea and cocoa contain polyphenols, which are beneficial nutrients with antioxidant properties. Eating foods containing polyphenols may provide protection against cardiovascular disease, diabetes, cancer, osteoporosis and neurodegenerative diseases. But they interfere with the absorption of iron in the body. Teas also contain tannins, which affect the absorption of non-heme iron. Coffee, tea and coconut milk inhibit the absorption of non-heme iron. Avoid drinking these drinks while consuming foods containing ferrum.
3. Fiber-rich foods reduce the absorption of iron from foods and supplements. Raw vegetables, whole grains, and high-fiber bran should not be consumed at the same time as iron-containing foods. Iron is best absorbed on an empty stomach. If iron supplements cause nausea, cramping, constipation, or diarrhea, eating small amounts of low-fiber foods is okay.
4. Whole grains and legumes reduce the bioavailability of nutrients, including non-heme iron. Vegetarians who get non-heme iron should take this into account. To increase the absorption of iron from foods or supplements, it is best to combine foods high in vitamin C with iron-containing foods in the same meal.

Table of foods containing iron

The table shows products of plant and animal origin containing iron (data are given in mg per 100 g).
As you can see, the most trace elements are found in pork and chicken liver, as well as in shellfish. Products of plant origin, such as soybeans, lentils, and wheat bran, are not much inferior in numbers. But remember that the absorption of the latter by the body is 2 times lower. Animal products

Products of plant origin

Rules for consuming foods high in iron

The iron content in food products is not the same and depends on the degree of freshness of the product and its heat treatment. To preserve the greatest amount of iron, food should be steamed, boiled or simmered with the lid closed (ideally in a slow cooker or pressure cooker) in a small volume of water or in its own juice.

Frying in a dry frying pan, baking sheet, in oil, cooking over a fire or

on coals destroys most useful substances. Such food seems tastier, people quickly get used to it, after which steamed or boiled dishes seem tasteless. In fact, after completely giving up fried foods, the body will improve its perception of steamed or boiled food, taste relationships will awaken, digestion and overall well-being will improve.

Non-heme iron is best absorbed when consumed with food of animal origin. Salads made from fresh vegetables containing iron are best seasoned with low-fat sour cream, and boiled vegetables are added to meat salads or used as a side dish for meat, fish or poultry.

Vitamin C very well promotes the breakdown and absorption of any type of iron. Therefore, it is good to prepare dressings for dishes with the addition of citrus juice, add tomato juice to smoothies and multi-component vegetable juices, flavor prepared foods with fresh herbs and onions, and add to fruit salads and juices sea ​​buckthorn and strawberries.

Calcium-rich foods reduce iron absorption. Therefore, green leafy vegetables in combination with cottage cheese will not increase the level of this element, although they are very useful in themselves. Since it is rare for the body to be deficient in just one element, the need for both iron and calcium can be identified. In this case, the intake of iron-fortified and calcium-enriched foods must be spaced out, for example, in the morning and evening, for normal absorption of both elements.

Rice and potato side dishes reduce the absorption of heme iron. This means that for red meat, poultry and liver, you need to prepare a side dish of other vegetables (for example, stew from eggplant, zucchini, onions, sweet peppers and carrots) and other grains (for example, buckwheat).

Pregnant women should not often consume animal liver in any form - it is rich in vitamin A, which in excess dosage negatively affects the growth and development of the fetus at all stages of pregnancy. During pregnancy, you are allowed to cook and eat liver no more than once a week. Single serving 200-250 g of product.

Excessive intake of large amounts of iron into the body negatively affects the condition of the liver, spleen and brain. It is impossible to exceed acceptable iron levels with an iron-containing diet alone. This can only happen if the dosage of pharmaceutical drugs for the treatment of anemia is exceeded.

If a person is already taking a vitamin-mineral complex and the use of iron-containing preparations is indicated for him, then he should tell the doctor about this to calculate the possible excess dosage of iron and other components.

Tips on how to increase the iron content in the human body and blood

The general condition of the body directly depends on how correctly the cardiovascular and circulatory systems function.
These are key factors that ensure the proper functioning of all other organs and systems of the body, including brain activity. A worn-out cardiovascular system, which does not fully cope with the performance of its functions, contributes to the appearance of deficiencies in the process of hematopoiesis, deviation of the blood composition from normal values, thereby depressing the condition of the body, which, in turn, leads to even worse heart function.

In addition to the functionality performed by the heart, blood composition is also important. In order to provide the body's organs with sufficient nutrition, the blood must contain certain substances, in particular iron, in the required proportions.

According to research , the concentration of iron in the blood can be effectively adjusted by changing the diet.

In this article, we will discuss the functions and normal levels of iron in human blood, and also provide a list of the most effective tips on how to increase its levels in the body.

Iron-rich foods

Based on the above, the body’s need for the element is beyond doubt. This is a chance to avoid a number of problems, including anemia, weakness, skin diseases and so on. The only question is what foods contain iron and how well it is absorbed.

Below is a short list of products that contain a sufficient amount of such an important substance:

• Meat and offal . Here it is worth highlighting such products as lamb, beef, pork (without a large amount of fat), liver and others. Let us note an interesting trend. The darker the meat, the more Fe it contains.
• Fish and other seafood . Here, the most useful ones include oysters, mussels, clams, shrimp, caviar (red and black), and sardines.
• Eggs . When considering which foods are rich in iron, eggs are a must. At the same time, their “source” does not matter - ostrich, quail or chicken eggs bring great benefits. The list of useful elements in them is very wide - magnesium, iron, vitamins, fatty acids, etc.
• Bread and cereals . Here, the greatest benefits come from oatmeal, buckwheat, barley or rye porridge, and wheat bran.
• Vegetables, beans, greens . A large amount of the substance is found in asparagus, spinach, broccoli, cauliflower, corn, beets, beans, peas and lentils.
• Fruits . Here you can highlight plums, pomegranates, dogwoods, apples and persimmons.

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Based on the digestible volume of the element, the trend here is as follows:

• 4.1 mg is absorbed by consuming 100 g of oysters, mussels, and chicken liver;
• 2.5 mg is absorbed by consuming 100 g of boiled beef or turkey, as well as sardines (canned);
• The body receives 0.8 mg when consuming 100 g of veal, ham, chicken, and perch.

How does the body absorb micronutrients?

Iron that enters the gastrointestinal tract from food is exposed to gastric juice. As a result, its ionization occurs.

In the duodenum and upper intestines it is absorbed into the bloodstream. There it binds with transferrin, a blood plasma protein. Each transferrin molecule transports two iron ions at once to the desired location.

The average adult body contains 4 grams of iron:

• the composition of hemoglobin molecules includes 70%,
• myoglobin -4%,
• 25% are in depot,
• as part of iron-containing enzymes – 1%.

Functions in the human body

Fe is an element with atomic number 26 of the periodic system of chemical elements of Dmitry Ivanovich Mendeleev. One of the most common metals in the earth's crust. It is present in small quantities in the human body. Plays an important role. Its deficiency or excess immediately affects one’s well-being and affects a person’s appearance.

Iron is found mainly in the hemoglobin of red blood cells. Also included in myoglobin, various enzymes found in the liver and spleen.

The iron-containing protein hemoglobin carries oxygen to tissues.

Myoglobin is muscle hemoglobin. It creates an oxygen reserve in the muscles, which is consumed as needed, replenishing the temporary lack of oxygen.

Lack of iron leads to the development of oxygen starvation of tissues. This process is accompanied by the following symptoms:

1. pale skin,
2. increased fatigue,
3. weakness,
4. headache,
5. dizziness,
6. cardiopalmus,
7. dyspnea.