Iron is important because it carries oxygen through the blood in all areas of the body, it serves for the formation of red blood cells, the cellular respiratory activity, for the structure of tissues, organs and not least the immune defences.

The iron metabolism does not involve excessive exchanges with the outside and the large part is recycled, the lost iron must be reinstated to maintain the balance.

Symptoms of less iron:
- Fatigue and weakness, heavy legs
- pallor
- irritability, insomnia
- Cold hands and feet
- brittle and increased hair loss
- lack of appetite

During periods of intense training and menstrual cycle therefore it is particularly important to take care of the diet:

- Meat, fish, cereals and pulses: liver, beef and salmon have a high iron content
- green leafy plants
- fortified cereal for breakfast
- Almonds, dried apricots and sultanas
- Avoid excessive consumption of coffee, black tea
- Always soak the legumes to reduce the amount of phytates present, phytates are substances that bind minerals and reduce their absorption; we also find them in oilseeds, bran and whole grains.
- Taking iron and vitamin C together: seasoning your vegetables with lemon juice can be a useful starting point

Iron supplementation should be evaluated by blood tests to be submitted to your doctor in case of major symptoms and severe deficiencies.

Dott.ssa Annalisa Faè R&D ProAction