Iron is lost through sweat, urine, and the gastrointestinal tract, making it difficult for some athletes to maintain an iron balance. The following summarizes the importance of iron consumption and suitable food choices for incorporating this mineral into young football players’ diets.
Why Is Iron So Important For Young Football Players?
Iron is a nutrient that aids in the transfer of oxygen. It binds to hemoglobin, a specific protein that aids in the transport of red blood cells from the lungs to other parts of the body.
Because iron helps the blood transmit oxygen to the lungs, muscles, and other portions of our bodies, it plays an important role in various processes. It is also involved in brain function and aids in maintaining our immune system as a result of this involvement.
Iron deficiency anemia is one of the most serious health disorders resulting from a lack of iron in the blood. Your child’s pediatrician must assess it. Fatigue is a common symptom. Shortness of breath, frequent colds and infections, poor focus, pale complexion, lightheadedness, erratic heart rate, headaches, and brittle and concave-shaped nails are all possible.
What Role Does Iron Play In The Development Of Young Football Players?
Iron deficiency anemia can develop when the body does not have enough iron. As a result, fewer red blood cells or red blood cells that are excessively tiny will be produced. As a result, the blood’s ability to transport oxygen throughout the body is reduced.
Iron deficiency can affect sports performance, especially endurance activities (such as distance running, swimming, and triathlons), impaired attention, and increased tiredness and injury risk, depending on the severity of the deficit.
On the other hand, many of the symptoms listed above may only appear once the deficit is more severe. As a result, knowing who is at risk, the indications and symptoms, and how to prevent iron deficiency in young athletes is a good idea.
The following are some of the most common indications and symptoms of iron deficiency (anemia):
- Fatigue
- Pale skin
- Weakness
- Lightheadedness
- Breathing problems
Athletes who are at risk for iron deficiency anemia include:
- Athletes who compete in endurance events
- Female athletes (related to menstrual losses)
- Athletes that are underweight or malnourished
- Athletes who are vegetarian or who may limit their intake of iron-rich meals
Iron-rich foods (to avoid iron deficiency, include these in your daily diet):
- Dark flesh from chicken or turkey, lean meats (absorbed better than plant sources)
- Beans, lentils, almonds, and sunflower seeds are good protein sources.
- Cereals enriched with iron include cold cereals and oatmeal.
- Green, leafy veggies such as spinach and broccoli.
- Dried fruits such as raisins, apricots, and prunes.
Iron aids vital physiological functions, including overall energy and focus, gastrointestinal processes, the immune system, and body temperature regulation.
Recommended Iron Intake
Infants:
- 0.27 milligrams for children aged 0 to 6 months (mg)
- 11 mg for children aged 7 to 12 months
Children:
- 7 mg for children aged 1 to 3 years
- 10 mg for children aged 4 to 8
Males:
- 8 mg for children aged 9 to 13
- 11 mg for 14 to 18-year-olds
- 8 mg for those aged 19 and up
Females:
- 8 mg for children aged 9 to 13
- 15 mg for 14 to 18-year-olds
- 18 mg if you’re between the ages of 19 and 50
- 8 mg if you’re 51 years old or older
- 27 mg during pregnancy
- When lactating between the ages of 14 and 18, take 10 mg
- 9 mg if you’re over 19 years old and lactating
Iron’s advantages are frequently addressed once a person is iron deficient. Iron deficiency anemia causes fatigue, heart palpitations, a pale complexion, and shortness of breath.
Many iron-rich meals also contain various other important minerals that work in tandem to promote general health.
How To Increase Iron Consumption
Meat, seafood, beans, nuts, fortified grain products, and leafy green vegetables contain iron. Animal sources of iron (which include heme iron) are better absorbed by the body, whereas plant sources (which contain non-heme iron) should be taken with a vitamin C source to aid absorption. Serve iron-fortified cereals with strawberries, or make chili with beans and tomatoes. Cooking in a cast iron pan can also help to boost iron levels.
Final Thought!
Young football players are constantly told how important it is to consume enough calories and drink the proper fluids to maximize performance and growth. It’s equally important to consider minor nutrients, such as vitamins and minerals, such as iron, to help your children get through a long day of school and strenuous practice.
Other factors, such as dietary restrictions, current health difficulties, and whether or not you are taking certain drugs, can impact your recommended iron consumption. Remember, getting too much iron can lead to iron overload, while not getting enough can lead to iron deficiency anemia. Talk to your doctor about how much iron young football players can get for safer consumption.
You may also read our latest blog here: HEALTHY SNACKS FOR YOUNG FOOTBALL PLAYERS (BEFORE, DURING, AND AFTER THE GAME)
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