1. Fatigue and Weakness
Fatigue and weakness are the most common symptoms of an iron deficiency. Iron is necessary for the production of hemoglobin, a protein that carries oxygen in our blood. Without hemoglobin, our body will receive less oxygen, resulting in fatigue and weakness.2. Shortness of Breath
As mentioned earlier, iron is responsible for carrying oxygen in our blood. When there is a deficiency of iron, less oxygen is transported to our tissues, including our lungs. Shortness of breath is a common symptom of iron deficiency, especially during physical activities.3. Pale Skin
Hemoglobin gives our skin its rosy glow. But when there is a deficiency of iron, there is less hemoglobin to give the skin its color, resulting in pale skin.4. Brittle Nails and Hair
Iron is also responsible for maintaining healthy nails and hair. A lack of iron can lead to brittle nails and an increase in hair fall.5. Restless Leg Syndrome
Restless leg syndrome is a condition in which a person feels an unpleasant itching or crawling sensation in their legs, leading to an uncontrollable urge to move them. Iron deficiency can cause restless leg syndrome because iron is necessary for producing dopamine, a neurotransmitter that helps regulate movement.6. Craving for Non-Food Items
A craving for non-food items, such as dirt, clay, or ice (known as pica), can be a sign of an iron deficiency. This condition is especially common among pregnant women.7. Headaches and Dizziness
An iron deficiency can affect blood flow to the brain, resulting in headaches and dizziness.8. Increased Heart Rate
Iron deficiency can lead to an increased heart rate, as the heart works harder to pump more oxygen-rich blood to our body.9. Difficulty in Concentrating
Iron is essential for cognitive function and development. A deficiency of iron can lead to difficulty in concentrating, poor memory, and brain fog.10. Cold Hands and Feet
Iron deficiency can affect blood flow to the extremities, such as our hands and feet, resulting in coldness and numbness.How to Improve Your Diet
If you suspect that you have an iron deficiency, consult with your healthcare provider for proper diagnosis and treatment. However, you can also improve your diet to increase your intake of iron-rich foods. Here are some examples:1. Red Meat and Poultry: They are excellent sources of heme iron, which is easily absorbed by the body.
2. Seafood: Shellfish and fishes, such as salmon and tuna, are rich in heme iron.
3. Legumes: Beans, lentils, and chickpeas are high in non-heme iron, a less easily absorbed form of iron.
Related Article
The top 7 signs that you need more iron in your diet
4. Dark Leafy Greens: Spinach, kale, and collard greens are excellent sources of non-heme iron.
5. Nuts and Seeds: Almonds, cashews, and pumpkin seeds are high in non-heme iron.
