Freedom Journal

Iron is an essential mineral. It is found in the red blood cells which carry oxygen to the body and also helps your immune system function.

So how much do we actually need?
Toddler years (boys & girls) 7mg / day
Teenage girls 14-18 years 15mg/day
Non pregnant women (19-50 years) 18mg / day
Pre-menopausal women 18mg / day
Post-menopausal women (51 years +) 8mg / day
Pregnant women *especially 2nd and 3rd trimesters 27mg/day
Lactating women 9mg / day
How do we know when we are low?
The following symptoms are common when iron levels are low:

Fatigue & difficulty concentrating
Impaired immunity
Reduced physical ability to work (e.g. exercise)
Pale skin
Shortness of breath, dizziness & headaches
Brittle nails, cracking at the side of the mouth
decreased energy
Who’s at greatest risk?
Getting too little iron in the diet as a result of a poor diet or vegetarianism
Losing too much iron through bleeding from heavy menstrual periods
Pregnancy can cause iron deficiency due to the baby demands of iron from the mother’s stores
Growth spurts such as during your toddler & teenage years
Athletes, particularly those engaged in endurance sports, may also be susceptible as iron can be lost through sweating.
Ilcers or certain medications (ie – aspirin)
Iron – rich foods?
Iron is found in many different foods but the most absorbable form is haem iron (haem = blood) which is found in organ meats, beef, veal, chicken, pork, fish & seafood.

There is also non-haem (plant based) sources of iron available in the foods we eat. The most valuable sources of non-haem iron include tofu, eggs, legumes, lentils & beans (think kidney beans, green lentils, chickpeas), fortified cereals (WeetBix, AllBran), nuts and seeds, wholegrain pasta, rolled oats, brown rice, wholegrain bread, vegetables especially spinach & broccoli and dried apricots

What foods are iron inhibitors?
Unfortunately, we know that there are some key iron inhibitors- which makes iron absorption from non-haem sources more challenging. These inhibitors include:

Calcium
calcium (like iron) competes for absorption in the body.
TIP: Avoid calcium-rich foods such as dairy and calcium supplements with or around mealtimes.
Tannins
found in tea, coffee and red wine
TIP: Avoid drinking tea & coffee within 30 minutes of the main iron-containing meal
Phytates A type of antioxidants found in wholegrains, legumes, nuts & seeds (i.e. where you find lots of non-haem iron)
TIP: Unfortunately, not much you can do about this

Zinc Often found in similar foods to iron-rich foods is another mineral that competes for absorption in the body.
TIP: Unfortunately, not much you can do about this

Enhancers
As opposed to iron-inhibitors, we know of a few iron-enhancers – which can, as implied, aid iron absorption.

Vitamin C (ascorbic acid)
found in tomatoes, broccoli, capsicums, citrus, kiwi, strawberries and lots of other fruits and veggies helps with the absorption of non-haem iron.
TIP: Try eating vitamin C rich foods with vegetarian meals to increase the amount of iron absorbed.
Other acids (citric acid) Can help with absorption
TIP: Add some vinegar or lemon or other citrus juice to your leafy greens to aid with the iron absorption.

Still lost?
It is best to first have a blood test to determine your iron levels. After this time, if you are still unsure whether you are having the right amount and type of iron, book in with a dietitian (me) to further explore your diet, your needs depending upon your age and lifestyle and ways to get the most out of the foods you eat.