Jeffrey Salazar
Iron is an essential nutrient that helps prevent anaemia, protects the body from infection, and is critical for healthy brain development and growth. It is a vital component of haemoglobin, which carries oxygen in the blood, and is necessary for forming healthy red blood cells. Iron deficiency can lead to extreme fatigue, lightheadedness, and lowered immunity. While most people can obtain sufficient iron through a varied and balanced diet, certain groups are at higher risk of iron deficiency, including babies, toddlers, pregnant or breastfeeding women, athletes, and individuals with blood loss or poor diets. To ensure adequate iron intake, it is recommended to include iron-rich foods such as meat, eggs, tuna, tofu, broccoli, and figs, as well as plant-based sources like fruits, vegetables, and nuts, which contain non-heme iron.
Do I need iron in my diet?
| Characteristics | Values |
|---|---|
| Why do I need iron? | Iron is a vital component of haemoglobin, which carries oxygen in the blood. |
| How much iron do I need? | This depends on your age, sex, and other factors. For example, adults over 50 need 8mg of iron per day, while pregnant women need 27mg. |
| What are the symptoms of iron deficiency? | Fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, headache, and a inflamed tongue. |
| What are iron-rich foods? | Meat, eggs, tuna, tofu, broccoli, figs, dried beans, lentils, chickpeas, canned beans, poultry, fish, nuts, and nut pastes. |
| How can I improve iron absorption? | Eat foods rich in vitamin C, like tomatoes, citrus fruits, and peppers, along with iron-rich foods. |
| Who is at risk of iron deficiency? | Babies and toddlers, people with poor diets, people with bleeding disorders, and athletes. |
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What You'll Learn
Iron deficiency
Iron is an essential mineral, and most people should be able to get all the iron they need by eating a varied and balanced diet. However, iron deficiency, or iron-deficiency anaemia, is a common condition, especially for women, infants, children, vegetarians, and athletes. This occurs when the body doesn't have enough iron to produce haemoglobin, a substance in red blood cells that enables them to carry oxygenated blood throughout the body.
The symptoms of iron-deficiency anaemia are related to decreased oxygen delivery to the body and may include tiredness, shortness of breath, and chest pain. In severe cases, the white blood cell count may be low, and the platelet count may be affected. Iron deficiency can usually be corrected with iron supplementation, and it is important to seek advice from a doctor before taking iron supplements. Maintaining a healthy diet that includes good sources of iron and vitamin C-rich foods can also help to keep iron levels where they need to be.
Babies less than 6 months old receive their iron stores in the uterus, so a mother's diet during pregnancy is crucial. Low birth weight or premature babies are at increased risk of iron deficiency and may need iron supplements under medical supervision. From 6 months onwards, a baby's iron stores start to run low, and iron deficiency can result if their diet does not include enough iron-rich solid food. Fortified baby cereal made with infant formula or breastmilk is generally recommended as the first food for babies, followed by soft lumpy or mashed foods at around 7 months. To prevent iron deficiency in toddlers and preschoolers, it is important to include lean red meat, dried beans, lentils, chickpeas, poultry, fish, eggs, and nuts in their diet. Vitamin C is also important, as it helps the body absorb more iron.
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Iron-rich foods
Iron is essential for carrying oxygen throughout the body and is important for growth and development. Most people can get all the iron they need by eating a varied and balanced diet. However, one in eight people aged two years and over does not consume enough iron. Iron deficiency can make you feel tired and lower your immunity.
There are two main types of iron: heme and non-heme iron. Heme iron is derived from haemoglobin and is more easily absorbed by the body. It is commonly found in liver, meat, poultry, and seafood. Non-heme iron is present in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes. It can also be obtained through fortified sources such as tofu, grains, bread, and cereal.
- Meat: Include lean red meat in your diet 3 to 4 times a week.
- Seafood: Flatfish (e.g. flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel are good options.
- Poultry: Chicken, turkey, and eggs are good sources of iron.
- Legumes: Dried or canned beans (kidney, garbanzo, cannellini, soybeans), lentils, chickpeas, and peas are excellent plant-based sources of iron.
- Nuts and seeds: Pistachios, pumpkin seeds, sesame seeds, flax seeds, macadamia nuts, and hemp seeds provide iron and other nutrients.
- Vegetables: Dark leafy greens like spinach, dandelion, collard, kale, cabbage, and Brussels sprouts are iron-rich. Other vegetables include broccoli, potatoes, and tomatoes.
- Fortified foods: Tofu, grains, bread, cereal, and infant cereals are often fortified with iron.
- Fruits: Citrus fruits, prunes, and prune juice can help with iron absorption.
- Other sources: Include vitamin C-rich foods like red, yellow, and orange peppers to enhance iron absorption.
It is important to note that the absorption of non-heme iron from plant sources can be reduced by calcium and phosphorus. Therefore, pairing non-heme iron foods with vitamin C can increase absorption. Additionally, when consuming heme iron, the body will more completely absorb non-heme iron.
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Iron supplements
Iron is a mineral that is essential for life. It is a key component in the production of red blood cells, which carry oxygen throughout the body. While most people can get enough iron through a varied and balanced diet, certain individuals may be at risk of iron deficiency and may require iron supplements.
Iron deficiency can occur due to various factors, including inadequate dietary intake, blood loss, increased need during pregnancy or breastfeeding, regular exercise, and certain medical conditions. If left untreated, iron deficiency can lead to iron-deficiency anaemia, characterised by low levels of red blood cells and symptoms such as fatigue and reduced immunity.
It is important to take iron supplements as directed by a healthcare professional. They are usually taken on an empty stomach, at least one hour before or two hours after a meal. However, some individuals may prefer taking them with food to avoid stomach upset. Iron supplements should not be taken with milk, caffeine, antacids, or calcium supplements. Additionally, certain medications, such as antibiotics, should be taken at least two hours before or after iron supplements. It is crucial to consult a doctor or pharmacist before starting iron supplements, especially if there is a history of ulcers, gastrointestinal bleeding, pregnancy, or breastfeeding.
While iron supplements can help correct iron deficiency, it is also important to include iron-rich foods in the diet. Lean meat, poultry, seafood, beans, lentils, green leafy vegetables, and fortified bread and cereals are good sources of iron. Vitamin C enhances iron absorption, so consuming it alongside iron-rich foods can improve overall iron intake.
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Anaemia
Iron is an essential mineral that the body requires to produce red blood cells and keep you in good health. A lack of iron in your diet can lead to iron deficiency, which may cause you to feel tired and weak.
The most common cause of anaemia is iron deficiency, but it can also be caused by deficiencies in folate, vitamins B12 and A, infections like malaria, parasitic infections, tuberculosis, HIV, inflammation, chronic diseases, gynaecological and obstetric conditions, and inherited red blood cell disorders. Anaemia is a significant global health issue, affecting around 27% of the world's population, with iron-deficiency anaemia accounting for over 60% of cases. Certain groups are more vulnerable, including young children, menstruating adolescent girls and women, and pregnant and postpartum women.
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Balanced diet
Iron is an essential mineral for the human body, and most people should be able to get all the iron they need by eating a varied and balanced diet. Iron deficiency can make you feel tired and lower your immunity.
A balanced diet is an important part of maintaining good health and can help you feel your best. It gives your body the nutrients it needs to function correctly and stay healthy. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.
A balanced diet usually includes fruits, vegetables, dairy, grains, and protein. The "Healthy Eating Plate" guide recommends filling half of your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with a healthy protein. It's important to eat a wide variety of foods in the right proportions and consume the right amount of food and drink to achieve and maintain a healthy body weight.
When it comes to protein, examples of protein-rich foods include meat, eggs, fish, beans, nuts, and legumes. For those following a vegan diet, tofu and beans are good plant-based sources of protein. Dairy or dairy alternatives, such as soy drinks, are also part of a balanced diet.
In addition to the food groups mentioned above, it's important to include healthy fats in your diet. Most of your fat intake should come from unsaturated oils and spreads, as these can help lower cholesterol. However, remember that all types of fat are high in energy and should be consumed in small amounts.
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Frequently asked questions
Iron is a vital component of haemoglobin, which is necessary for forming healthy red blood cells that carry oxygen throughout your body. Without enough iron, you may experience extreme fatigue and lightheadedness.
The recommended dietary intake (RDI) of iron depends on your age and sex. For example, adults over 50 years old should have 8mg of iron per day, while pregnant women should have an intake of 27mg/day.
Good sources of iron include animal-based foods like meat and eggs, as well as plant-based foods such as fruits, vegetables, nuts, tofu, broccoli, and figs.
If you don't get enough iron, you may develop iron deficiency anaemia, which can lead to symptoms such as fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, and headaches.
