Vitamin D and iron deficiency are common in the population and these two nutrients are often mixed together. Vitamin D is essential for calcium, phosphorus metabolism and bone mineralization. Iron, on the other hand, is a mineral necessary for the transport of oxygen to the cells, the synthesis of energy required for cells to function, the immune system and cognitive performance.
Watch out for vitamin D deficiency
Vitamin D ensures the absorption of dietary calcium from the intestines and stimulates osteoblasts, which are involved in bone formation, so adequate vitamin D intake is essential for bone health. Vitamin D deficiency can be seen when sunlight is not used sufficiently and the risk of rickets in children and osteomalasia in adults increases. However, due to its effectiveness in cell differentiation and proliferation, vitamin D reduces the risk of cancer by reducing the proliferation of cancer cells; decreases the risk of developing type 2 diabetes by increasing the sensitivity of tissues to insulin; It strengthens the immune system with many mechanisms including cell, receptor and signaling pathways, and protects heart health by suppressing the renin-angiotensin-aldosterone system.
If you do not get enough sunlight, vitamin D supplements may be required.
The best source of vitamin D is the sun; Although oily fish such as egg yolk, tuna and salmon are also a source of vitamin D, vitamin D deficiencies are seen when sunlight cannot be used in sufficient amount, in this case, supplementation should be done under the supervision of a physician. Unconsciously and incorrectly used vitamin D can cause toxic effects and health problems such as loss of appetite, nausea, vomiting, constipation, dizziness, muscle weakness, excessive thirst, excessive urination, weight loss, irritability, and increased blood pressure can be seen.
Watch out for iron deficiency
Not enough foods containing iron in the diet, iron absorption disorders, blood loss, pregnancy can cause iron deficiency anemia. Iron deficiency anemia is manifested by symptoms such as fatigue, forgetfulness, depression, weakened immune function, shortness of breath, heart palpitations, and pale skin.
Iron storage nutrients
Liver, red meat, oysters, fish such as sardines, mackerel, poultry such as turkey, chicken, dark green leafy vegetables such as spinach, kale, legumes such as beans, chickpeas, lentils, nuts such as pistachios, almonds, prunes, raisins such as dried fruits, eggs, molasses, whole grain bread are good sources of iron. Iron-rich sources can be added to the diet and the need for iron can be met easily. Excessive intake of iron can cause negative consequences such as liver cirrhosis, pancreatic disorders and hormonal disorders.
Iron + Vitamin C
Non-animal foods such as dark green leafy vegetables, legumes, nuts, and dried fruits contain non-heme iron. Non-heme iron has a low absorption rate. Vitamin C increases the absorption of non-heme iron. Therefore, vegetable sources of iron should be consumed with fruits and vegetables that are high in vitamin C. Like adding lots of lemon salad with legumes, eating almonds with oranges, squeezing lemon over spinach. In addition, polyphenols found in tea and coffee reduce the bioavailability of iron, so it should be drunk 1 hour after a meal.