How to prevent iron deficiency in adolescents?
Dietary nutritional standards will help prevent the risk of iron deficiency in adolescents, affecting their health and activities.
During the period of puberty, adolescents with iron deficiency will cause memory impairment and decreased 5-10 IQ points. This deficiency will also cause them to be tired of life, affecting school performance and putting pressure on them. Parents should understand and know how to prevent iron deficiency in adolescents.
The cause of iron deficiency in adolescents
Menstrual period: Iron is an important companion to the girl of puberty. During this period, the amount of iron in the body lost pretty much, so you need to add.
Growth period: This is also the time when the body needs more iron absorption to develop the body. According to studies and reports from scientists, girls in puberty need about 41,3mg of iron.
Diet: The diet abuse of girls in puberty also cause iron deficiency.
Symptoms of iron deficiency
Iron deficiency causes fatigue lasting body, pallor, shortness of breath, dizziness, headache, increased sweating. In addition, adolescents may experience symptoms of longer dry hair and brittle nails, restless legs and tingling in fingers and toes, lack of concentration, poor endurance, and irritability …
According to research by the experts on diet and nutrition, the average diet in puberty girls only meet about 50% of demand for iron. In addition, their eating habits have also many compounds that hinder the absorption of iron. So parents need advice and apply rations for girls of puberty to reach nutritional standards and adequate iron.
Accordingly, you should give children a general medical examination, blood tests to ensure that your children are iron deficiency or not; talk about the importance of iron to puberty, let them be responsible for themselves.
If your children do not want to eat meat or diet, they need to be supplemented by eating black sesame, dried beans, peas, broccoli, spinach, bread and cereals. Besides poultry and fish, need to use red meat approximately 3-4 times a week.
Vitamin C helps the body absorb iron better. Therefore, foods high in vitamin C should also be encouraged to increase in your diet such as fruits (oranges, lemons, tangerines, strawberries and kiwi) or vegetables (tomatoes, cabbage, green peppers and broccoli). Parents should also encourage their children to eat breakfast with the iron-rich foods such as cereals and breads; Additional amounts of nutrients such as vitamin C, B12, vitamin E and especially iron – important nutrients during puberty.
Also, minors should use moderate amounts of tea and coffee, as they can interfere with iron absorption. Avoid prolonged diarrhea situation because chronic diarrhea can deplete iron stores by intestinal parasites can cause iron deficiency.Tags: iron deficiency, iron deficiency in adolescents, iron deficiency in children