Iron deficiency in athletes. is he dangerous?
The daily diet of the body should provide the optimal amount of essential components. In addition to proteins, carbohydrates, fats and vitamins, one should not forget about precious minerals. Elements such as iron play a very important role in athletes, which is why it is worth reducing the risk of deficiency in advance. How do you recognize its symptoms? What should be included in the daily diet?
Iron deficiency in athletes - causes
An important and common cause of iron deficiency in athletes is an unbalanced diet. First of all, it is useful to increase the intake of natural sources of this element, which include meat, organ meats and eggs. These are the main products of a diet aimed at increasing the content of this element. It is also recommended to include in the diet some vegetable products such as red beets, spinach, tomatoes, cocoa, pistachios and pumpkin seeds.
In addition, you must ensure that the diet is rich in fruits and vegetables with a high content of vitamin C. The famous ascorbic acid, which is mainly associated with the effect on the proper functioning of the immune system and the fight against free radicals, also has an
important effect in increasing the absorption of iron from food. That is why citrus fruits, such as black currant, black cherry, orange and rose, should be included in the diet. Additionally, a high content of vitamin C in athletes will be beneficial in supporting bones and skin (by participating in collagen synthesis).
It should be remembered that there are a number of other components that indirectly contribute to iron deficiency in athletes. Fat compounds, products rich in protein and some minerals (zinc, phosphorous, magnesium, calcium) can limit iron absorption and affect the overall blood level.
Iron deficiency in athletes - symptoms
The first symptoms of iron deficiency appear very quickly. The main symptom is the appearance of a light blue color on the skin as well as pallor. Iron, as an essential component of hemoglobin, also determines the red color of blood. In some athletes, it is very easily noticeable due to the low level of lipids and the appearance of blood vessels. In addition, the skin loses its natural glow and healthy appearance.
Iron deficiency in athletes is also shown in terms of performance. Hemoglobin, which is made by iron, is responsible for transporting oxygen throughout the body. Thus, iron deficiency can lead to a significant decrease in the quality of the whole process, which leads to poor oxygenation of organs. This, in turn, creates unfavorable conditions for the latter and prevents the maximum participation of the body during training.
Other symptoms of iron deficiency in athletes include
- Bad mood and irritability
- Constant drowsiness and lack of focus
- Constant feeling of lack of energy and fatigue
- Productivity issues and loss of quality of daily operation