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Iron deficiency occurs when the body does not have enough minerals, resulting in an abnormally low red blood cell count.
Iron is needed to make hemoglobin, a protein in red blood cells that allows them to carry oxygen around the body.
If the body does not have enough hemoglobin, the tissues and muscles do not get enough oxygen and are not able to function effectively.
In conversation with this correspondent, Madhuri Ruia, nutrition and fitness specialist, talks about fitness, nutrition and tips for staying healthy.
What does fitness mean to you?
Training for me is about being able to reinvent myself to reach new heights easily and with pbadion. With fitness, my metabolism is set to make me feel younger as I get older.
What is the difference, in your opinion, between healthy living and good physical fitness?
in the absence of disease and reasonably consistent with the expected life parameters.
For example, to qualify with the expected biomarkers for a given age … for example, a 40-year-old man should have some muscle fall. tissues, or maintain health with the help of conventional medicine, by following a reasonably balanced and controlled calorie meal plan and a 45-minute light walking approach, this being done day-to-day even though You can be sedentary for most of the day.
Physical fitness focuses on capacity development and personal presence, combining the benefits of diets focused on nutritional density, the presence of macronutrients, micronutrients, trace elements, vitamins and adequate antioxidants.
t people focus on the development of muscle and bone health by training with intensity, including body weight or bodybuilding, as well as a well-programmed cardiovascular program. Beyond the walk.
Fit people balance their diet with their activity. The language of people in good shape is to see how they can tap into their own youth energies, regardless of their age.
What is the scale of the problem of iron deficiency in India and in the world?
a major cause for concern both in India and in the world. Worldwide, 1.62 billion people are affected and in India, 55% of women and 24% of men suffer from iron deficiency.
Iron is an essential and important nutrient because it retains oxygen in the blood and makes it available for metabolic processes. who govern life itself. However, deficiency symptoms are quite often silent and include daily symptoms such as fatigue, decreased immunity, shortness of breath, hair and brittle nails.
How can we reduce it?
Natural sources of iron are often inadequate especially with vegetarian nutrition. For example, spinach considered to be rich in iron has a form of iron that is not bioavailable and difficult to absorb for the body because of the oxalates it contains.
In addition, because lifestyles have become restless, eating habits are erratic, and this could also lead to iron losses in the body. It is therefore advisable to start by improving natural eating habits and eating healthy foods for the home, then adding lime juice or tomatoes – iron being better absorbed in the presence of vitamin C.
Si you regularly eat healthy foods, you can use fortified foods, that is, iron-fortified foods for sufficient intakes.
For example, Tropicana Essentials Iron is a 100% juice without additives (sugar or preservatives). The product also contains vitamins A and C that enhance the absorption of iron. One serving of Tropicana Essentials Iron provides 15% of the RDA of iron.
What are the dietary needs to maintain iron balance of the body? Is it different for vegetarians and non-vegetarians?
The diet should always be balanced and healthy and include vitamins C and A adequate for maximum iron absorption. Iron from non-vegetarian foods is called heme iron and is more bioavailable in the body. The iron contained in vegetarian foods is essentially non-heme iron and less bioavailable in the body.
How can modern youth stay in shape?
- Eat a Healthy Diet, High in Protein and Healthy Carbohydrates Healthy Fats, Trace Minerals and Iron
- Exercise or Exercise for at Least an Hour or More a Day
- Sleep 8 to 10 hours most days of the week
- Set their refined sugar consumption to a maximum of 3-6 tsps. per day
- Avoid following strict low calorie diet protocols
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