When was the last time you took a closer look at your health and dietary habits? Eating right and exercising regularly are essential for maintaining an optimal level of physical fitness. But have you ever thought that can low iron affect your eyesight?
Poor diet and nutritional deficiencies can lead to poor visual acuity, making it difficult to focus on nearby or distant objects with clarity. One particular nutrient that is important for vision health is iron. Iron levels can have a direct effect on your vision, and that’s why you have to keep them balanced.
But how? Let’s find out!
Iron and Its Importance
Iron is an essential mineral for our bodies that plays a key role in many biological processes. It is needed to generate red blood cells that carry oxygen through the body. Iron helps to support our metabolism, muscles, cognitive functions, and other bodily functions.
When it comes to vision health, iron is important for the formation of rhodopsin, a pigment present in the retina that helps us to see in low-light conditions.
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How Can Low Iron Affect Your Eyesight
Low iron levels can affect your vision in two main ways. The first is anemia, which can lead to poor vision due to a lack of oxygen delivered to the eyes. This can cause fatigue and blurred vision, affecting both distant and near vision. The second way is through the reduction of rhodopsin in the retina. Low iron levels can reduce the amount of this pigment, making it difficult to see in low-light conditions.
Studies show that iron deficiency is the most common cause of iron deficiency anemia in women and can unexpectedly lead to an increased risk of vision problems. Anemia affects different eye tissues like the retina and blood count in body’s tissues.
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Symptoms of Iron Deficiency
So far, it is clear that iron deficiency can lead to vision problems. But how to know if you are iron deficient? Here are a few symptoms to watch out for:
- Cold hands and feet
- Pale skin
- Brittle nails
- Shortness of breath
- Poor appetite
- Pressure on blood vessels
- Kidney disease
- Difficulty concentrating
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5 Ways to Increase Iron Levels
You can try the following simple tips to increase iron levels and keep your eyesight in check:
1. Maintain a Healthy Diet
Maintaining a healthy diet is crucial for increasing iron levels in the body. Consuming foods rich in iron, like beef, poultry, fish, nuts, and leafy greens, can increase iron levels in our bodies. Not just that, pairing iron-rich foods with vitamin C-rich foods, like tomatoes or citrus fruits, can also help our bodies absorb more iron.
It is also said that avoiding foods high in calcium, like dairy products, during meals can enhance iron absorption as calcium can hinder absorption.
2. Stay Hydrated
When you are dehydrated, your blood becomes thicker, making it harder for iron to flow freely through the bloodstream. Drinking sufficient amounts of water can help maintain the ideal viscosity of your blood, ensuring efficient transportation of iron to the areas that need it the most. Water also plays a vital role in aiding digestion, which contributes to better iron absorption by your gut.
3. Manage Stress Levels
No one would tell you that high stress levels can affect iron levels. When your body is under stress, it releases a hormone called hepcidin, which can inhibit the absorption of iron in your gut. This means that even if you are consuming enough iron, your body may not be able to utilize it fully if you are constantly stressed.
You can manage stress levels through practices such as meditation, exercise, therapy, and by taking stress relief supplements. This, in turn, can help prevent iron deficiency anaemia and improve overall health.
4. Avoid Coffee With Meals
Many people love coffee, but having coffee with meals can have a detrimental effect on iron absorption. Coffee contains polyphenols, which are compounds that inhibit the absorption of dietary iron in our bodies.
Other than this, when paired with coffee, iron-rich foods, such as red meat or spinach, can limit the amount of iron our bodies can absorb. So it is best to avoid coffee with meals and have it after at least an hour of finishing your meal instead.
5. Take Supplements
Taking supplements can help to increase iron levels, as they are specially formulated to provide concentrated doses of this crucial nutrient. Supplements can also be easier to absorb by the body than iron-rich foods, making them a convenient and effective option for those looking to boost their iron levels. Now, finding supplements that actually work could be a problem, and that’s where NutriNZ comes in.
NutriNZ has many natural supplements that you can try to get health benefits without worrying about any side effects. Some of the best iron supplements by NutriNZ are:
MIP Colostrum Day Boost: Rich in Lutein, Vitamin C, and Vitamin E, which can help prevent issues such as cataracts and age-related macular degeneration. And with Vitamins A and D, it helps the body absorb minerals better. (Buy MIP Colostrum)
Read more: The Best Colostrum Supplement
Maxi OMEGA-3 Krill: Contains astaxanthin which helps with retinal health and protects against free radical damage. Omega-3s like EPA and DHA also play an important role in maintaining healthy eyes. (Buy Maxi Omega-3 Krill)
Read more: Krill Oil Health Benefits
Abalone: Enriched with Vitamin A, which helps to promote eye health. (Buy Abalone)
Read more: 9 Health Benefits of Abalone
Deer Antler Velvet: Contains growth matrix to support vision health as it helps in the healing of various tissues. (Buy Deer Antler Velvet)
Read more: Benefits and Uses of Deer Antler Velvet
What Happens if Your Iron is Too Low?
When we have low iron levels, our bodies cannot produce enough hemoglobin, which is known for carrying sufficient oxygen throughout our bodies. This can lead to symptoms like fatigue, shortness of breath, and increased infection risk. Low iron levels can also impact our cognitive function, making it harder to concentrate and affecting our ability to learn or remember things.
Low iron levels can also lead to eyesight issues, such as decreased color vision and night blindness. If your body is not getting enough oxygen, it can lead to a decrease in blood flow to the eyes, leading to blurry vision or even more severe problems like glaucoma and cataracts.
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Iron plays an important role in overall health, especially in eye health. Low iron levels can cause symptoms such as fatigue and poor cognitive function, leading to vision issues such as night blindness and glaucoma. To avoid these issues, you have to make sure your iron levels are at an optimum level. And don’t forget to visit NutriNZ for the best quality supplements that can help you maintain your health.