Athletes at High Risk of Iron Deficiency Anemia: Nutritionist Recommends Iron-Rich Foods and Avoiding Tea/Coffee with Meals

Many people suffer from anemia, especially women of childbearing age and pregnant women aged 15 to 49. But it turns out that athletes are also “high-risk groups of iron deficiency”. Daily endurance training increases red blood cell volume and muscle mass, but strenuous exercise at the same time causes iron loss. If the daily intake of iron is insufficient, it will lead to “iron deficiency anemia”, pale complexion, easy tiredness, difficulty in concentrating, etc.

Some nutritionists suggest that in addition to eating red meat, shellfish and seafood have higher iron content; vegetarians can consider “non-heme iron foods” such as beans, nuts, etc., but they should reduce drinking tea or coffee with meals to avoid hindrance. Iron absorption.

In addition to women, it turns out that athletes are also at high risk of “iron deficiency”. Luo Manshi, a registered dietitian at the United Christian Nethersole Social Health Service, explained that athletes’ daily endurance training will increase the amount of red blood cells and muscle mass, which will greatly increase the demand for iron; on the other hand, strenuous exercise will cause slight trauma to the inner wall of the digestive tract , leading to a small amount of blood loss in the stomach; or when the soles of the feet step on the hard ground while running, it will destroy the red blood cells, cause the red blood cells to rupture, and cause iron loss. In addition, iron will also be excreted through sweat in severe sweaters; and athletes often have to limit the intake of certain types of food for some special reason in order to maintain their body shape or have a meal list required for exercise, and it is difficult to get enough from the diet. Iron, but food passes through the stomach of athletes faster than that of non-athletes, and the absorption of iron is lower than that of non-athletes. Various factors make athletes often suffer from iron deficiency.

Shellfish have more iron than red meat

She pointed out that if the body is deficient in iron, it is easy to get tired or weak, and it is easy to become short of breath during training, the muscles are easy to get tired and cramped, and you feel powerless; your face will be paler than usual and your appetite will be poor; Time to heal, resting heart rate rises.

Most people will know whether they have iron deficiency when they have a blood test. If iron deficiency is found, she suggests starting with a balanced diet. Many people know that red meat, such as beef, mutton, and ostrich meat, contain more blood matrix iron. Myoglobin in meat can store iron for muscle use. But many people don’t eat red meat, so they can consider eating seafood, because shellfish generally contain more iron than red meat, such as clam meat, which has more iron than the same amount of beef. Remind that seafood must be washed and cooked.

If you are a vegetarian, you can consider eating non-heme iron foods, including beans, such as black beans, red beans, soybeans and soybean products such as yuba; and nuts such as sesame, hazelnuts, almonds; Good iron food. In addition, most animal livers and other internal organs are rich in iron, but because they also contain high cholesterol and fat, it is not recommended to eat them frequently.

Do not drink tea and coffee at the same time

In addition, studies have also pointed out that vitamin C can help absorb non-blood matrix iron up to 2 to 3 times and prevent iron from being oxidized. Meat, poultry and fish must be eaten with fruits and vegetables to help absorb non-blood iron from plants. matrix iron. She also reminded that iron can be stored in the body for up to 2 or 3 days, so it is best to eat some high-iron foods every 2 or 3 days for better absorption.

Many people are used to drinking tea or coffee during meals. But she said that coffee contains polyphenols, which can hinder iron absorption, and tea also contains high tannins. You should try to avoid drinking tea or coffee with meals, but you can choose to drink between meals. Also pay attention to eating cereals, because they contain phytate, which will also reduce iron absorption.

Art: Zhao Runhong