ANEMIA
Anemia can be caused by a lack of iron,vitamin B12 or folic acid. A blood test will show if you lack these substances. Iron is needed to produce hemoglobin– it is the main substance that carries oxygen and other nutrients to your brain, muscles, organs and other tissues. If your body lacks iron, red blood cells (red blood cells) are reduced. Then you look pale, and with insufficient red blood cells, your brain and body do not receive the required amount of oxygen and other nutrients. If you are deficient in folic acid and vitamin B12, your haemoglobin becomes poor and does not work as well as it should. The result?Fatigue.

Two simple tests show a lack of iron in the human body – it's nails and eyelids. Tear off the lower eyelid and see what color the mucous membrane is – it will turn pale in case of iron deficiency, and red in a healthy person. Press the edge of the nail hard until it becomes pale and release it sharply. If the nail remains white for a long time, you lack iron. A healthy person's nail color recovers quickly after stopping pressing.

Dietary advice

Red meat has long been a well-known source of iron, but such meat is also rich in saturated fatty acids. Other sources of iron that do not contain saturated fatty acids are eggs, spinach, other greens, beans, lentils, dried apricots, molasses and pumpkin seeds. So eat a lot of these products and all kinds of greens, green vegetables and beans, which are also rich in folate. Only products of animal origin contain vitamin B12.

Supplements

* 2 doses of multivitamin and mineral complex per day
* Iron 10mg
• 2 doses of vitamin C per 1000mg