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Ferrous foods are especially important for teenagers
Health experts repeatedly point out that iron-containing foods are essential for the body. Teenagers in particular need a lot of iron. This cannot be emphasized enough, because many adolescents suffer from iron deficiency.
One of the most common deficiency symptoms
Iron deficiency is one of the most common deficiency symptoms in this country. Our body cannot produce this trace element itself. However, a deficiency can be prevented by ingesting iron through a balanced, varied diet. Adolescents in particular need a larger iron supply.
Iron deficiency manifests itself through various symptoms
An iron deficiency causes tiredness and other symptoms such as dizziness, loss of appetite and difficulty concentrating.
More specific are striking facial pallor, brittle nails, hair loss and irritated, inflamed corners of the mouth.
In some cases, however, the deficiency does not cause symptoms. It is generally recommended to go to the doctor urgently if there is a lack of iron.
The amount of blood increases in adolescents
However, preventive measures are better. An iron-rich diet offers protection against the symptoms of deficiency.
This is particularly important for teeanger because the amount of blood increases in adolescence. Girls also lose iron during menstruation.
Parents should therefore make sure that their young children get enough of the trace element.
As the professional association of pediatricians (BVKJ) explains, according to a message from the dpa news agency, the body can best process animal iron.
That is why children who eat vegetarian food often have deficiency symptoms.
Iron in plant foods
The German Society for Nutrition (DGE) recommends an iron intake of twelve milligrams per day for boys between ten and 19 years and 15 milligrams per day for girls who have their period. Otherwise, ten milligrams per day are sufficient for girls.
"Many plant-based foods can make a significant contribution to iron supply," the Vegetarian Association (vebu) writes on its website.
According to the experts, pumpkin seeds (12.5 milligrams), lentils (eight milligrams) or amaranth (nine milligrams) have a high iron content of more than seven milligrams per 100 grams.
The fact that raw spinach contains a lot of iron is probably one of the most common nutritional errors. The vegetables only have an average content of 4.1 milligrams. (ad)