Endocrinologist Dr. Yelena Shafranskaya emphasized the importance of consuming iron-rich foods to prevent anemia, stressing the need to include this essential element in the daily diet.
Dr. Shafranskaya explained that the best sources of iron include beef liver, turkey and chicken meat, veal, as well as fish and shrimp. She also noted that iron sources can be diversified through grains, legumes, tomatoes, and fruits such as rosehips, strawberries, pomegranates, persimmons, and apples.
She explained that iron deficiency leads to a decrease in the blood's ability to carry oxygen, which negatively impacts health and causes symptoms such as drowsiness, fatigue, and general weakness. She added that iron-deficiency anemia is often physiological in women of reproductive age due to heavy menstrual bleeding, while in other groups it may be due to gastrointestinal diseases that impair iron absorption or previous surgeries such as partial gastrectomy.
The doctor also warned that avoiding animal protein can negatively impact the body's iron stores, as iron from plant sources is absorbed three to five times less efficiently than from red meat. She emphasized that if following a strict vegetarian diet, plant-based iron sources such as legumes, spinach, and buckwheat should be combined with foods rich in vitamin C to enhance iron absorption.