{"id":380243,"date":"2022-06-20T10:08:26","date_gmt":"2022-06-20T10:08:26","guid":{"rendered":"https:\/\/centralsun.com\/?p=380243"},"modified":"2026-10-27T08:31:16","modified_gmt":"2026-10-27T06:31:16","slug":"hierro-en-la-alimentacion-lo-que-debes-saber","status":"publish","type":"post","link":"https:\/\/centralsun.com\/es\/hierro-en-la-alimentacion-lo-que-debes-saber\/","title":{"rendered":"El hierro en la alimentaci\u00f3n: lo que debes saber"},"content":{"rendered":"<h3 align=\"JUSTIFY\"><strong>El d\u00e9ficit de hierro se considera uno de los problemas de salud m\u00e1s comunes en todo el mundo, tanto en ni\u00f1os como en adultos, sin importar el sexo ni la edad. Pero \u00bfqu\u00e9 es exactamente el d\u00e9ficit de hierro y qu\u00e9 alimentos contienen hierro? \u00a1Vamos a verlo!<\/strong><\/h3>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>D\u00e9ficit de hierro y anemia: \u00bfcu\u00e1l es la diferencia? <\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">Hay dos t\u00e9rminos relacionados con la falta de hierro. Ambos se refieren a niveles bajos de hierro en el cuerpo, pero tienen distinta gravedad y a menudo requieren enfoques y tratamientos diferentes. La diferencia entre estas dos situaciones es que, en el caso del <\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>d\u00e9ficit de hierro<\/b><\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"> m\u00e1s leve, las reservas de hierro del cuerpo se agotan, pero el nivel de hemoglobina en sangre se mantiene dentro de los valores normales. <\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>La anemia<\/b><\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\">, en cambio, es una forma m\u00e1s grave de falta de hierro en la que las reservas de hierro del cuerpo han bajado tanto que el nivel de hemoglobina en sangre est\u00e1 por debajo de lo normal. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>\u00bfPor qu\u00e9 se produce el d\u00e9ficit de hierro? <\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">El d\u00e9ficit de hierro aparece cuando el cuerpo no tiene suficientes reservas de hierro. Puede deberse a una alimentaci\u00f3n pobre en hierro o a un problema de salud que dificulta la absorci\u00f3n de este mineral. Los niveles bajos de hierro pueden manifestarse de varias maneras. <\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>Entre los s\u00edntomas del d\u00e9ficit de hierro est\u00e1n:<\/b><\/span><\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">menor resistencia f\u00edsica; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">latidos r\u00e1pidos y problemas de atenci\u00f3n; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">falta de motivaci\u00f3n; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">apat\u00eda; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">cansancio y agotamiento constantes; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">somnolencia; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">s\u00edndrome de piernas inquietas; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">falta de aliento; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">pies y manos siempre fr\u00edos; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">mareos y dolores de cabeza; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">u\u00f1as y cabello quebradizos; <\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">grietas en las comisuras de la boca;<\/span><\/span><\/li>\n<li><span style=\"font-size: medium;\"><span lang=\"en-GB\">trastornos del sistema nervioso. <\/span><\/span><\/li>\n<\/ul>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">Si reconoces estos s\u00edntomas, merece la pena investigar m\u00e1s a fondo si podr\u00edan deberse a la falta de hierro.<\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>\u00bfQu\u00e9 alimentos contienen hierro?<\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>El hierro en el men\u00fa diario<\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">Vale la pena que tu men\u00fa diario sea variado. Seg\u00fan diversas fuentes, el cuerpo absorbe alrededor del 10-15 % del hierro de los alimentos. Entre los alimentos de origen animal que contienen hierro est\u00e1n la carne roja, los huevos, el salm\u00f3n, el at\u00fan y otros productos del mar. Tambi\u00e9n contienen hierro productos vegetales como las espinacas frescas, la col rizada, las fresas maduras, las cerezas, las legumbres y las lentejas, el aguacate, las semillas de calabaza y de c\u00e1\u00f1amo, los anacardos, las frutas deshidratadas (d\u00e1tiles, pasas, higos y albaricoques), el zumo de remolacha, la zaragatona, la ortiga, el tomillo, etc. Algunos cereales, como la avena y la quinoa, tambi\u00e9n contienen hierro. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>La espirulina y el hierro <\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">Adem\u00e1s de una alimentaci\u00f3n variada, puedes probar la <\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>espirulina<\/b><\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"> de alta calidad cultivada en un entorno controlado, disponible en polvo y en comprimidos. La espirulina es un alga verdeazulada que contiene prote\u00ednas y tambi\u00e9n hierro de origen vegetal: <\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>28,5 miligramos por cada 100 gramos<\/b><\/span><\/span><span style=\"font-size: medium;\"><span lang=\"en-GB\">. Cient\u00edficos de la NASA la eligieron como alimento complementario para los astronautas. La espirulina es un producto 100 % natural y sin aditivos. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>Recuerda que el exceso de hierro en el cuerpo tambi\u00e9n puede causar problemas.<\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">Aunque el cuerpo necesita un aporte adecuado de hierro, con este mineral esencial no hay que excederse. Un exceso de hierro puede provocar una intoxicaci\u00f3n, cuyos s\u00edntomas pueden incluir v\u00f3mitos y n\u00e1useas, dolor abdominal y diarrea, inflamaci\u00f3n aguda del tubo digestivo, as\u00ed como presi\u00f3n arterial baja y alteraciones del sue\u00f1o.<\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>Consulta a un especialista si es necesario <\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">Si no tienes claro qu\u00e9 pasos dar ni qu\u00e9 dosis de complementos de hierro podr\u00eda ser adecuada para ti, consulta antes con un profesional sanitario cualificado que pueda recomendarte el plan que mejor se adapte a ti. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\"><b>Descubre la tienda online de Centralsun<\/b><\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-size: medium;\"><span lang=\"en-GB\">En nuestra tienda online encontrar\u00e1s, entre otros productos, una variedad de productos de espirulina hawaiana. <\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El d\u00e9ficit de hierro se considera uno de los problemas de salud m\u00e1s comunes en todo el mundo, tanto en<\/p>\n","protected":false},"author":4,"featured_media":380242,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3218],"tags":[],"class_list":["post-380243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.6 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>El hierro en la alimentaci\u00f3n | Centralsun<\/title>\n<meta name=\"description\" content=\"D\u00e9ficit de hierro y anemia: en qu\u00e9 se diferencian y qu\u00e9 alimentos de origen animal y vegetal contienen hierro. 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