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Ferritin and iron deficiency



Ferritin and iron deficiency



The level of ferritin should be monitored at the blood level.  A low level of ferritin can lead to a decrease in the amount of iron in the body. Certain foods rich in iron, such as spirulina,  may help to avoid this type of deficiency, which may result in sports activities being abandoned. Iron deficiency is an imminent danger for athletes, especially those practicing sports that require effort and endurance.  This deficiency is likely to result in weakness, anemia, fatigue, and decreased performance. Although this is rarely the case, it is also necessary to be concerned about high ferritin elevation in the blood because its causes can be very dangerous as it is for its decrease. The ratio of ferritin in the human body: ferritin is a protein that helps store iron. Ferritin is involved in regulating the absorption of iron into the body.   The proportions of ferritin vary according to the people:
 



 



·                          Children from 30 to 150 ng / Ml
·                          Women 10 to 291 ng / Ml
·                          Postmenopausal women 20 to 340 ng / Ml
·                          Men 22 to 322 ng / ml

A decrease in the level of ferritin, to levels less than the above mentioned values, can lead to side effects and this can be avoided by consuming some  foods rich in iron in particular .   Signs of iron deficiency: signs of iron deficiency: depression or fatigue, paleness, headache, excessive nervousness, cramps and lack of sleep. These are often signs of iron deficiency and anemia. If precautionary measures are not taken against anemia, one can notice:  rapid pulse, shortness of breath, rapid acquisition of infectious diseases. All of this can be added to the roughness of the skin with cracking in the corners of the lips, burns in the tongue, difficulty swallowing, digestive disorders (stomach, intestine), dry skin, split hair and brittleness, weak and fragile nails.  

 



However, it is possible to adhere to an iron-rich dietary intensity to combat any deficiency by choosing foods that have a high content of this element, but are low in calories. Some foods rich in iron and times used to obtain an effective result:     Spirulina: 5 grams or a teaspoon per day The     liver eat it once a week     Seafood: 1-2 times a week     Lemon juice and parsley: with every meal






    Fruit or citrus fruit juice: once a day     Meat, fish or poultry: at least 1 day Two days     soybean or its derivatives: From one to three 3 times a week as a substitute for meat (for vegetarians)     Legumes and whole grains: Once a day     Chocolate: up to 100 g / week     Fructose: If possible as a substitute for sugar     Iron-fortified foods (cereals, cocoa)     Spinach, sorghum, pollen: Do not consume at the same time as other foods rich in iron (liver, red meat, seafood)     Tea: Avoid drinking more than 200     Dairy products during meals : Reduce servings when eating foods rich in iron (meat, liver, seafood). High ferritin levels.










Although the effects and causes of low ferritin are common in athletes, there is also concern about the rise in hg ferritin because among its downsides we can find: 

·                       Lever Inflammation
·                          Hematology: leukemia, Hodzkin's disease
·                          Ease of infectious diseases and infections
·                          Liver tumors
·                          Cancer of the kidneys, breast, lung and pancreas.
    
Some of the internal effects of fatigue fatigue:


·                         Muscle spasms: Muscle spasms are associated with fatigue. The cause is a disorder of the movement of calcium in the muscle cell.
·                         Magnesium deficiency: Since magnesium and iron deficiency are common among athletes, it increases in excessive sweating.
·                         Anti-fatigue and fatigue foods
·                         Muscle fatigue: Muscle fatigue may be caused by the accumulation of ammonia as a result of the breakdown of proteins.

·                         Amino Acids: The need for amino acids increases dramatically during an intense athletic program to rebuild organic proteins and prevent muscle breakdown.
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