Feeling tired? You could be low in iron?,新西兰好健康微信公众号文章

Having low iron can dramatically affect your energy levels, as your blood isn't able to effectively carry oxygen around your body. Low levels of iron can affect your mood and put your immune system under pressure. Some common signs and symptoms of iron deficiency include:

身体的铁能量低落会严重地影响您的体力能量水平，因为血不能有效地供及身体充够的氧气。体内铁的高低会影响您的情绪、压力和免疫系统。

一般常见的缺铁症状包括：

· Pale skin 脸无血色

· Shortness of breath 呼吸急促

· Weakness and fatigue虑弱疲劳

· Dizziness and light-headedness眩晕和头晕

· Poor memory 记忆力差

· Sensitivity to the cold and/or colds hands

and feet 手脚冰冷

· Palpitations心悸

It’s important to remember that symptoms vary per individual and some of these signs and symptoms are similar to other health conditions. To determine if your iron levels are the problem, get a blood test through your doctors. If your levels are low, a good supplement can be a good way to boost them. Good Health Iron Chews™ are an easy chewing tablet that you take once a day. They taste great and contain absolutely no artificial sweetener. If you’re interested, find out more Link to Iron Chews Good Health website

注意，缺铁的症状因人而异，有些疑似低铁的症状或能是其它的病状，不能一概面论。您可以咨询医生并通过验血确定体内铁水平。如果您是铁水平低者，可以通过补充优质铁营养素提高体内铁水平。好健康补铁咀嚼片每天一片，容易服用，美味咀嚼片；它绝对不含人工甜味剂。

如果您想了解更多详情，请进入

http://www.goodhealth.co.nz/china/products/detail/vitamins-and-minerals-2/ffh10100-cn

Types of Iron

铁的类型

Iron in food comes in two main forms, haem and non-haem iron.

Haem iron is found in meat, seafood and poultry, and is easily absorbed by our bodies. Non-haem iron is found mostly in plant foods, especially green leafy vegetables such as silver beet, spinach, broccoli, beans, lentils, grains, nuts and seeds. Non-haem iron is not
absorbed as well, so having some vitamin C when eating these foods will help your body to absorb the iron.

食物中的铁分为血红素铁和非血红素铁两种。

血红素铁：肉类，海鲜和家禽身上发现的，并且很容易被我们的身体吸收。

非血红素铁：植物性食物，尤其是绿叶蔬菜，如甜菜银，菠菜，花椰菜，菜豆，扁豆，谷类，坚果和种子等。非血红素铁不易被身体吸收，虽然配合维生素C帮助非血红素铁的吸收。

Who is most at risk ?

谁是高危人群？

Because iron is poorly absorbed in the body, many people barely meet the minimum daily requirement. Women are particularly at risk of iron deficiency due to iron loss through menstruation, pregnancy and breastfeeding, so some good tips to enhance iron absorption include:

铁是体内难以被补吸收的矿物质，大多数的人只是勉强得到一天的最低需求。尤其是妇女，由于经期、怀孕和哺乳期间都会消耗大量超额的铁质，所以我们建议提高体内铁含量和提高铁的吸收力，如下：

· Vitamin C increases iron absorption - if you take Vitamin C with iron supplements or when you eat foods that contain iron, you'll be more likely to reap the benefits.
维生素Ｃ提高铁的吸收力－维生素Ｃ与铁片一齐服用，事半功倍。

·Avoid drinking coffee and tea or eating excessive amounts of grain foods and fibre alongside iron supplements or iron-containing foods - these all decrease iron absorption.
避免咖啡和茶，或食用过量的谷类、铁类纤维和含量过高的含铁食物；这是会导致降低铁的吸收力，适得其反。

·Avoid taking high doses of calcium, magnesium or zinc alongside iron supplements or iron-containing food. These also inhibit iron absorption.
避免服用高剂量的钙、镁、锌或含量过高的铁食物，这些都会抑制铁的吸收。

Note: Always seek medical advice before taking an iron supplement long term; iron deficiency is bad, but too much iron isn’t good either

注意：使用补铁补充剂前，请咨询专业医师。铁缺乏不好，但是铁过多也不好。