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August is the month of long-awaited holidays, the perfect time to relax and indulge in some whims at the table, without feeling obliged to follow particularly restrictive diets. This however it does not mean overshadowing our health: high temperatures can affect the sense of fatigue, so we have to run for cover thanks to our greatest ally, the food.
Fatigue, weakness and fatigue could be symptoms ofiron deficiency anemia, i.e. from iron deficiency. This is essential for our body because it allows us to produce hemoglobin, a protein that allows the blood to transport oxygen to organs and tissues. To ensure the correct intake of this mineral it is necessary to follow a diet to combat anemia: this means that it is not enough to take foods rich in iron, but we must also try to improve its assimilation capacity with appropriate bio-nutritional associations.
That’s what the dr. Fausto Aufiero, surgeon and nutritionist in Rome and expert in Nutritional Biotherapy. The expert points out that iron taken with food can be hemoglobin, especially present in meats and in fish (which is more easily absorbed by the intestinal mucosa) and non-hemoglobin, i.e. of vegetable origin, contained in legumes, in cereals, in vegetables and in fruit (and absorbed with greater difficulty and slowness).
To facilitate the intake, one may be useful fresh squeezed juice perfect on the hottest days: citric and ascorbic acid (present mainly in citrus fruits) help the absorption of iron, as well as herbs – to add to your favorite salads – many of which are not only natural sources of iron, but also stimulate stomach secretions and help maintain high acidity in the gastric environment, another element that allows for better iron absorption. And let’s not forget the egg yolk, to be served at breakfast or at other times of the day, rich in minerals and vitamins.
Iron, vitamins, folic acid, calcium they are also and above all fundamental pregnant: if the heat takes away your appetite, you can eat light and nutritious dishes, following a vegan diet. Whether it is an ethical choice or linked to a particular moment in your life, it is possible to lead a 100% vegetable diet without any problem, as long as it is well balanced and that you pay particular attention to critical nutrients.
It also supports it the Academy of Nutrition and Dietetics, which recently hosted an article written, among others, by Dr. Luciana Baroni, specialist in Neurology and Geriatrics with an International Master in Nutrition and Dietetics. Green light to proteins, whole grains, legumes, oil seeds, nuts and vegetables, natural sources of omega 3 fatty acids, folic acid, vitamin C, phosphorus and zinc.
Among the sources of vitamin B, vitamin C, potassium, phosphorus manganese and folic acid is chicory coffee, an alternative drink to coffee produced using the roots of the dried, roasted and ground chicory plant. Contraindicated in pregnancy, it is perfect for those who need to reduce caffeine intake: chicory coffee is able to bring benefits. Rich in vitamins and a source of fiber, the drink can help improve digestion and the health of the gut microbiome, is useful in case of lack of appetite, constipation and for the drainage of liquids and appears to have anti-inflammatory properties.
