Iron is present in all cells of the body, and its main function is oxygen transport. It is an essential factor in the formation of hemoglobin and a key element in the metabolism of various enzymes and hormones. Iron deficiency can lead to tiredness, shortness of breath, apathy, lack of energy, weakened immune system, and more.

When our diet is not well balanced and the body lacks iron, symptoms such as headaches, burning tongue, dizziness, brittle hair and nails, and lack of motivation often occur. The highest amounts of iron are found in meats (liver, dark meat, poultry, shellfish, fish), vegetables (broccoli, spinach, chard, dandelion greens, beans), and fruits (raisins, dried fruits, strawberries, blueberries, currants, pears, bananas).

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

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

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

You should also be cautious if you consume too much bran, as they are rich in phytic acid salts, which strongly bind iron.

Another important fact is that men have 12 to 15 percent more hemoglobin, allowing a liter of men's blood to carry more oxygen. Women should therefore be even more careful about their iron levels.