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Il ferro è un minerale indispensabile per la salute e per la vita dell’organismo, per questo motivo il corpo è strutturato in modo da ridurre al minimo le sue perdite. Le donne più giovani sembrano maggiormente carenti. E quando accade si parla di anemia sideropenica, che si manifesta con tachicardia, pallore, mal di testa e capogiri, insonnia, irritabilità, freddo alle estremità degli arti e formicolio alle gambe, fragilità delle unghie e perdita di capelli.
Cosa accade al nostro organismo
L'organismo si indebolisce per la minor ossigenazione del sangue. Non solo, la carenza di ferro altera numerose reazioni enzimatiche che si tramutano in squilibri al sistema immunitario, della termoregolazione e della neurotrasmissione cerebrale. Tutto questo può accadere dopo la gravidanza, nell'allattamento, dopo una emorragia. O anche a causa dell’ernia iatale, tumori, ulcera peptica, o polipo del colon retto, ma anche il semplice ciclo mestruale.
Cosa mangiare e cosa no
Gli alimenti maggiormente ricchi di ferro sono le frattaglie, le carni bovine, di maiale, di agnello, di cavallo, di pollo, di tacchino e di faraona garantiscono un adeguato apporto di ferro.
Bisogna sempre tenere in considerazione che una dieta ricca di carni rosse può comportare un aumento del colesterolo, anche i crostacei, i molluschi e pesci come trota, tonno, baccalà, acciughe e sarde. Ancora verdure a foglia verde, lattuga e frutta secca come noci e nocciole, mandorle e pistacchi. Si possono poi integrare alla propria alimentazione fonti proteiche ricche di ferro come i fagioli, le lenticchie, i ceci, i lupini e il tofu. Importante anche la vitamina C, un trucco può dunque essere aggiungere del succo di limone agli alimenti che stiamo per mangiare come condimento. I pasti invece da evitare sono i latticini, il caffè, il tè e il cioccolato.
I dati preoccupanti
"Quella del ferro è una delle forme più comuni di deficit nutritivo che riguarda circa il 40% della popolazione mondiale e 10 milioni di persone solo negli Stati Uniti". Spiega Franco Vicariotto, Medico Chirurgo, Specialista in ostetricia e ginecologia presso l'Ospedale Humanitas di Milano. "In Nuova Zelanda, invece, il 10,6% delle donne di età compresa tra 15 e 18 anni e il 12,1% di quelle di età compresa tra 31 e 50 anni accusano questa problematica. Anche in Italia, 3 persone su 10 si confrontano con questa carenza. Nonostante l’incidenza elevata, si tratta di una problematica ampiamente sottostimata, soprattutto per la difficoltà a isolarne i sintomi, generalmente aspecifici".
