Iron is present in all the body’s cells, and its main task is to transport oxygen. It is an essential factor for the creation of hemoglobin, a crucial element in metabolism, and for many enzymes and hormones. A lack of iron causes fatigue, shortness of breath, apathy, lack of energy, and a weakened immune system...

When our diet is poorly balanced and the body is deficient in iron, headaches, a burning tongue, dizziness, brittle hair and nails, and lack of motivation often occur. The most iron is found in meat (liver, dark meat, poultry, shellfish, fish), in vegetables (broccoli, spinach, chard, dandelion, beans), and in fruits (raisins, dried fruit, strawberries, blueberries, currants, pears, bananas).

The biggest problem with iron is that many things reduce iron absorption.

For example, calcium reduces absorption by 50 to 60 percent. Even worse are tea and coffee, which reduce the effectiveness of iron by 60 to 70 percent.

Fortunately, there are substances that enhance iron. Vitamin C increases iron absorption by 20 percent.

You should also be careful if you eat too much bran, as it is rich in phytic acid salts, which strongly bind to iron.

And one more important fact. Men have 12 to 15 percent more hemoglobin, so a liter of male blood carries more oxygen. Women must therefore pay even more attention to their iron levels.