THE LOWDOWN ON IRON
What is Iron and why is it important?
Out of all the questions I get asked about nutrition, iron is one of the most frequent. This might be because so many of us feel tired constantly or the fact that iron is associated with red meat and people’s concerns about not getting enough with a more plant focussed way of eating.
The body needs this vital mineral for a variety of functions including energy production, the storage and transportation of oxygen, maintaining a healthy immune system and supporting muscle function.
What if I suspect I’m not getting enough iron?
As a nutritionist, I would always suggest looking at your nutritional intake and ways to increase your iron intake through food.
There are two types of iron, both found in a variety of foods which can be easily incorporated into your meals. Haem iron is found in animal sources, especially red meat and seafood. Haem iron is more bioavailable, meaning your body has an easier time absorbing it.
Non-haem iron is found in plant sources including dark leafy green vegetables (spinach, kale), beans, grains, nuts and seeds. Although non-haem iron is less bioavailable and therefore harder to absorb, including a source of vitamin C (lemon juice, orange juice, broccoli, bell peppers etc) with your food can enhance absorption as well as avoiding drinking tea/coffee around meal times.
How much iron do we need?
The human body is amazing and will absorb more or less from the food you eat depending on your iron needs. The recommended intake totally depends on your gender and stage of life. For example, a teenager will need more iron than someone who is post-menopausal. You can check out the recommended daily intakes here.
When would I need to take an Iron supplement?
I’d recommend checking your iron levels before starting a supplement. Iron deficiency is relatively common (symptoms include fatigue, low energy and looking pale) and can be detected through a simple blood test via your GP/health practitioner.
While the body is very good at detecting how much iron it needs, taking too much iron can negatively impact fertility, growth, liver & heart health. I therefore always recommend discussing supplementation with your healthcare professional who can direct you to the most effective supplements if needed.
