Eating Enough Iron

What is iron?

Our body requires many nutrients in order to function correctly. One of these nutrients is the mineral iron. Iron is used to make haemoglobin which is a protein that forms an important part of your red blood cells which carry oxygen around the body. A lack of iron referred to as iron-deficiency anaemia is the most common nutritional deficiency worldwide (1). As a result of iron deficiency anaemia individuals may feel fatigued and short of breath. By having a fasting blood test (as prescribed by your GP) you can understand whether you have iron deficiency anaemia. 

Who may be at risk?

Some individuals may be more at risk of contracting iron deficiency anaemia including: 

Types of iron?

To reduce your risk of iron deficiency anaemia you should include more iron rich foods in your diet. Iron is found in a variety of foods, there are two forms of iron known as haem and non-haem iron. Haem iron is absorbed better by the body and is sourced from animal products. Despite not being as readily absorbed, non-haem iron which is found in predominantly plant-based foods is still a very important source of iron. It’s essential vegetarians and vegans are eating enough of these non-haem iron sources. 

Sources of iron?

Haem iron (animal based) is found in foods like chicken, beef or eggs while non-haem iron (plant-based) is found in chickpeas, spinach or cashews for example. 

Iron facilitators?

Eating vitamin C rich foods with iron rich foods help your body to absorb the iron better! Good sources of vitamin C include fruits like oranges, or strawberries, and vegetables like tomatoes, or broccoli. 

What should I do next?

Different people will have individual requirements in terms of how much iron they need. Here at The Innovative Dietitian we cater to anyone who wants to increase their iron intake, so come book a session with us today. 

By Rachel Woodhouse – Bachelor of Nutrition and Dietetics 


References 

World Health Organisation (WHO) 2022, Micronutrient deficiencies https://apps.who.int/nutrition/topics/ida/en/index.html