Many people suffer from anaemia, especially women of childbearing age and pregnant women between the ages of 15 and 49. But athletes also appear to be “high risk groups of iron deficiency” Daily endurance training increases red blood cell volume and muscle mass, but vigorous exercise at the same time causes iron loss. If the daily intake of iron is insufficient, it will lead to “iron deficiency anemia”, pale complexion, easy fatigue, difficulty concentrating, etc.
Some nutritionists suggest that, in addition to eating red meat, shellfish and seafood have a higher iron content; vegetarians can consider “non-heme iron foods” such as beans, nuts, etc., but should reduce tea or coffee consumption with meals to avoid iron absorption hindrance.
As well as women, it seems that athletes are also at high risk of “iron deficiency”. Luo Manshi, a registered dietician at Christian Nethersole United Social Health Service, explained that athletes’ daily endurance training will increase the number of red blood cells and muscle mass, which will greatly increase the demand for iron; on the other hand, vigorous exercise causes a small trauma to the inner wall of the digestive tract, leading to a small blood loss in the stomach; or when the soles of the feet step on the hard ground while running, it will destroy the red blood cells, cause the red blood cells to tear, and cause iron loss. In addition, iron will also be excreted through sweat in severe jumpers; and athletes often have to restrict the intake of certain types of food for some special reason in order to maintain their body shape or have a list of meals required for exercise, and it is difficult to get enough of the diet There is iron, but food passes through the stomach of athletes faster than non-athletes, and absorption of iron is lower than non-athletes. Various factors make athletes often suffer of iron deficiency.
Shellfish has more iron than red meat
He pointed out that if the body is deficient in iron, it is easy to get tired or weak, and it is easy to get short of breath during training, the muscles are easy to tire and cramp , and you feel powerless; your face will be lighter than usual and your appetite will be poor; Time to recover, resting heart rate rises.
Most people will know if they have an iron deficiency when they have a blood test. If an iron deficiency is found, it suggests starting with a balanced diet. Many people know that red meat, such as beef, mutton, and ostrich , contains more blood iron matrix Myoglobin in meat can store iron for muscle use. But many people don’t eat red meat, so they can consider eating seafood, as shellfish generally contain more iron than red meat, such as scallops, which have more iron than the same amount of meat beef Remember that cooked seafood must be washed.
If you are vegetarian, you can consider eating non-heme iron foods, including beans, such as black beans, red beans, soybeans and soybean products such as yuba; and nuts such as sesame, hazelnuts, almonds; Good iron food. In addition, most animal livers and other internal organs are rich in iron, but because they also contain high cholesterol and fat, they are not recommended for frequent consumption.
Do not drink tea and coffee at the same time
In addition, studies have also indicated that vitamin C can help absorb blood-free matrix iron up to 2 to 3 times and prevent iron from being oxidized. Meat, poultry and fish must be eaten with fruit and vegetables to help absorb di -blood iron from plants, matrix iron. He also reminded that iron can be stored in the body for up to 2 or 3 days, so it is better to eat some high iron foods every 2 or 3 days for better absorption.
Many people are used to drinking tea or coffee during meals. But he said coffee contains polyphenols, which can block iron absorption, and tea also contains high tannins. You should try to avoid drinking tea or coffee with meals, but you can choose to drink between meals. Also pay attention to eating cereals, because they contain phytate, which will also reduce iron absorption.
Art: Zhao Runhong
▲Vegetarians can eat beans, nuts, etc. to get enough iron.
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