Iron deficiency can lead to unpleasant accompanying symptoms. Various foods are recommended for a slight deficit.

The main role of iron is to transport the vital oxygen in the blood. It also plays an essential role in blood formation. Iron is also responsible for keeping skin, hair and nails healthy and fulfills important functions within the immune system. This makes iron one of the most important trace elements in the human body. If it is missing as part of the blood, there is also a lack of energy. You feel bloodless and weak.


An iron deficiency that persists over a long period of time leads to an ongoing shortage of oxygen in the blood. This can lead to acidification of the tissue, (nerve) cells may die and damage to the internal organs can occur.


If you feel constantly weak, tired quickly, constantly freeze and have pale skin and lips, you may suffer from an iron deficiency. One freezes, palpitations even with little effort, notices dry hair, hair loss, brittle nails and torn corners of the mouth. The causes can be varied: internal bleeding in the gastrointestinal and urogenital tract, inflammation, tumors or celiac disease can be responsible. However, non-pathological reasons such as pregnancy, growth in children and adolescents or the monthly blood loss due to a heavier menstrual period can lead to an increased need for iron and possibly to an iron deficiency.


Those affected can compensate for a slight iron deficiency with the help of nature, for example through an iron-rich diet. Suitable foods are found in whole grains, vegetables, fruits and herbs, as well as nuts, meat and fish. Blood sausage, pork liver and pig kidney are the leaders in iron content. However, it is still controversial whether the iron from animal products can actually be used as well as has long been assumed. From a health perspective, however, it is not advisable to consume it all too regularly - at least from offal - due to the often high level of pollutants.


Among the cereals, wheat bran, amaranth, quinoa and millet flakes with a high iron content score, followed by millet, oatmeal, spelled and buckwheat. Chickpeas and white beans are allowed to land on the plate as often as kidney beans, tofu, chanterelles, fennel and salsify, beetroot or zucchini. Salads and dried fruit are also good sources of iron.


The consumption of coffee and black tea should be avoided at least two hours after consuming the high-quality iron carriers, since the tannin contained in the tannin makes it difficult or even more difficult for iron to be absorbed through the stomach and intestinal mucosa. Cola, cocoa and red wine also inhibit the absorption of iron. Spinach, rhubarb and whole grains can also make iron absorption difficult.