Iron deficiency is one of the most common yet frequently ignored health problems, often mistaken for stress or lifestyle-related fatigue, according to nutrition expert.
Dr. Mahajan, a nutrition dietitian and child care specialist with a Master’s degree in Food Nutrition and Dietetics, said iron plays a crucial role in the human body as it helps produce hemoglobin — the protein responsible for carrying oxygen through the blood to different organs.
“When iron levels drop, oxygen supply to the body decreases, directly affecting energy levels. As a result, people feel tired even without doing much physical work,” she explained.
The expert, who has been nominated for the Padma Bhushan National Award and honored by the Punjab and Himachal Pradesh governments as well as the Lieutenant Governor of Ladakh, emphasized that persistent fatigue should not be ignored.
She noted that many individuals associate constant tiredness with work pressure, stress, or poor lifestyle habits. However, if fatigue continues despite adequate rest, it may indicate Iron Deficiency Anemia, a condition particularly common among women.
Common Symptoms of Iron Deficiency
- Persistent fatigue and weakness despite rest
- Shortness of breath during minor activities
- Pale skin, gums, or inner eyelids
- Rapid or irregular heartbeat
- Cold hands and feet
- Brittle nails and hair loss
- Dizziness, headaches, swollen tongue, or craving unusual items like ice
How to Overcome Iron Deficiency
Dr. Mahajan recommends adopting dietary and lifestyle measures to improve iron levels naturally:
Iron-rich foods: Include spinach, beans, lentils, tofu, and green leafy vegetables in daily meals.
Vitamin C intake: Foods rich in vitamin C such as lemon, orange, and amla help improve iron absorption.
Cooking methods: Preparing food in iron utensils can naturally increase iron content in meals.
Dry fruits & natural sources: Dates, raisins, figs, pomegranate, and beetroot support hemoglobin production.
Jaggery and peanuts: This traditional combination is beneficial for boosting hemoglobin levels.
She advised combining iron-rich foods with vitamin C sources for better absorption and maintaining balanced nutrition to prevent long-term health complications.
