How to correct ferritin deficiency through diet
How ferritin deficiency affects the health (photo: Freepik)
There is a very important protein in the body that is responsible for the amount of iron, a ferritin. It significantly affects well-being, immunity, health, and even appearance, according to the Daily Express website.
What is ferritin?
Ferritin is a protein complex that is the most common storage site for iron in the body; it essentially functions as a depot.
Although a ferritin test is used to measure the levels of iron stores in the body, ferritin is not the same as iron. To put it simply, a ferritin molecule looks like many spirals, with iron atoms clustered between the coils.
Iron is essential for transporting oxygen in the blood, creating hemoglobin, and regulating the immune system. Iron is an important trace element in red blood cells that carries oxygen to the body's cells, while ferritin stores iron and releases it when the body needs it.
The normal ferritin level for women is between 30 and 120 µg/L. Reduced levels in women over time can lead to brittle hair and nails and pale skin. For men, the level is slightly higher than for women, ranging from 30 to 250 µg/L.
Women of childbearing age have a higher risk of iron deficiency compared to postmenopausal women because they lose an average of 30-40 ml of iron-rich blood during each menstrual cycle.
Signs of low ferritin levels
The main signs of low ferritin include:
- Pale skin
- Frequent fatigue
- Persistent headaches
- Dry skin and hair
- Apathy and irritability
The most common causes of anemia are an unbalanced diet, impaired iron absorption, and bleeding. Among the latter, heavy menstrual bleeding in women and gastrointestinal bleeding caused by peptic ulcers or varicose veins of the esophagus are the most common.
How to eat
Iron is best absorbed from animal products: red meat, liver, and seafood.
Among plant foods, the record holders for iron content are nuts, legumes, buckwheat, prunes, dried apricots, kale, seaweed, sesame seeds, spinach, apples, and pomegranates. To maximize iron absorption, it should be complemented with vitamin C, which is found in cabbage, citrus fruits, and sour berries.
Vegetarians can maintain healthy iron levels by combining iron-rich plant foods with vitamin C.
It is important not to take iron supplements without a doctor's prescription or resort to untested folk remedies.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
