Milly Gaines
Iron is an essential nutrient that can only be obtained through diet. Iron is necessary for the body to function normally, and a deficiency can lead to iron deficiency anaemia, which is the most common form of anaemia. This condition occurs when the body does not have enough iron to form healthy red blood cells, resulting in a decrease in haemoglobin levels. While a balanced diet typically provides sufficient iron, certain groups of people may be at a higher risk of iron deficiency and require additional sources of this nutrient.
| Characteristics | Values |
|---|---|
| Iron-rich foods | Meat, poultry, seafood, beans, green leafy vegetables, eggs, nuts, seeds, quinoa, pumpkin seeds, and iron-fortified foods |
| Iron absorption enhancers | Vitamin C-rich foods like tomatoes, citrus fruits, peppers, orange juice, and other beverages like smoothies |
| Iron absorption inhibitors | Coffee, cocoa, and tea |
| At-risk groups for iron deficiency | Infants, children, pregnant women, women with heavy periods, vegetarians, and frequent blood donors |
| Daily recommended iron intake | Varies depending on age, sex, and life stage; for example, adults over 50 years need 8mg, pregnant women need 27mg, and breastfeeding women have different requirements |
| Iron deficiency consequences | Iron deficiency anemia, a decrease in red blood cells, and inadequate oxygen transport in the body |
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What You'll Learn
Iron-rich foods
Iron is an essential nutrient that can only be obtained through diet. It is a critical component of haemoglobin, a molecule found in red blood cells that carries oxygen throughout the body. While a balanced diet typically provides sufficient iron, certain individuals may require higher iron intakes, such as pregnant women, breastfeeding mothers, and individuals with heavy menstrual bleeding.
There are two types of iron: heme and non-heme. Heme iron, derived from haemoglobin, is more readily absorbed by the body and is predominantly found in animal products like liver, meat, poultry, and seafood. Non-heme iron, on the other hand, is sourced from plants, eggs, and nuts. Legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes are good sources of non-heme iron. Those adhering to a plant-based diet should aim for 80% more iron intake to meet their requirements.
- Liver
- Meat
- Poultry
- Seafood (including tuna, salmon, and shrimp)
- Legumes (beans, peas, soybeans, and lentils)
- Nuts (co: 9>macadamia nuts, pistachios, and seeds like pumpkin, sesame, and flax)
- Vegetables (spinach, potatoes, broccoli, dark leafy greens like kale, cabbage, and Brussels sprouts)
- Fruits (tomatoes, citrus fruits, and black currants)
- Fortified foods (tofu, grains, bread, pasta, and cereal)
It is worth noting that pairing non-heme iron foods with vitamin C-rich foods, such as tomatoes, citrus fruits, or peppers, can enhance iron absorption. Additionally, iron-enriched cereals are recommended for infants from six months onwards to meet their growing iron needs.
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Iron absorption
Iron is an essential nutrient for the human body, and a balanced diet should ideally provide enough iron. Iron is necessary for several bodily functions, including the transportation of oxygen around the body. It is a critical component of haemoglobin, a protein found in red blood cells that helps carry oxygen in the blood.
Iron deficiency is a common issue, and it can lead to iron deficiency anaemia, which is characterised by a decrease in red blood cells and low haemoglobin levels. Those at risk of iron deficiency include children, adolescents, women of reproductive age, pregnant women, vegetarians, and vegans.
The recommended daily intake of iron varies depending on age and sex. For example, adults over 50 years old should aim for 8mg of iron per day, while pregnant women require 27mg. People who menstruate also need to consume more iron to compensate for the loss of blood during their period.
The human body does not have an active iron excretion system, so intestinal absorption is critical for maintaining iron balance. The average daily dietary iron intake is 10 to 15 mg, but only 1 to 2 mg is absorbed through the intestines. The body's ability to absorb iron is influenced by the amount of iron already stored; higher iron stores result in lower absorption from foods, while low iron stores increase the body's ability to absorb more.
There are two forms of iron: heme iron and non-heme iron. Heme iron is found in meat, poultry, and fish, and has a high absorption rate, being less affected by dietary factors. Non-heme iron is found in plant-based foods, eggs, and nuts, and has a lower absorption rate, with the body absorbing between 2 to 10 percent. Consuming heme iron alongside non-heme iron sources can improve the absorption of the non-heme form.
Vitamin C, found in citrus fruits, peppers, and vegetables, has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that the body can more easily absorb. Vitamin A, found in carrots, sweet potatoes, spinach, and other colourful fruits and vegetables, also helps prevent iron deficiency anaemia by releasing stored iron.
On the other hand, certain dietary factors can hinder iron absorption. These include calcium, polyphenols, and phytates, which are found in wholegrains and can reduce the absorption of iron and other minerals.
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Iron deficiency
Iron is an essential mineral nutrient that can only be obtained through diet. Iron is necessary for several bodily functions, including the transportation of oxygen around the body. It is a critical component of haemoglobin, a molecule found in red blood cells that carries oxygen through the body.
The recommended daily intake of iron varies depending on age, sex, and life stage. For example, pregnant women should aim for an iron intake of 27mg/day, while adults over 50 years old should consume 8mg of iron daily. Maintaining a healthy diet that includes iron-rich foods and vitamin C, which aids in iron absorption, can help prevent iron deficiency.
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Iron supplements
Iron is an essential nutrient that can be obtained through a balanced diet. However, some individuals may require iron supplements to meet their body's iron needs. Here is some detailed information about iron supplements:
Iron Deficiency and Anaemia
Iron is a critical mineral that plays a vital role in forming healthy red blood cells, which carry oxygen throughout the body. A lack of sufficient iron can lead to iron deficiency anaemia, characterised by a decrease in red blood cell count and low haemoglobin levels. This condition is the most common type of anaemia.
Iron Supplement Options
If you are diagnosed with iron deficiency anaemia, your healthcare provider may recommend iron supplements. The most commonly prescribed supplement is ferrous sulphate, which comes in tablet or liquid form. Alternatively, your doctor might suggest ferrous fumarate, which has a different chemical composition that may cause fewer side effects. In cases of severe iron deficiency, intravenous (IV) iron supplements could be recommended.
Dosage and Directions
Enhancing Absorption
The absorption of iron from plant-based sources (non-heme iron) can be improved by consuming them with vitamin C-rich foods like oranges, strawberries, tomatoes, and peppers. Similarly, vitamin C supplements or foods containing vitamin C can be taken alongside iron supplements to enhance iron absorption. Additionally, consuming iron supplements with meat, poultry, or seafood can also improve absorption.
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Foods that inhibit iron absorption
A balanced diet typically provides enough iron for most people. However, certain foods can inhibit the absorption of iron, leading to reduced iron levels in the body. Here are some of the key foods that can interfere with iron absorption:
Eggs
Eggs contain a phosphoprotein called phosvitin, which has an iron-binding capacity. This compound binds iron molecules together, preventing their absorption in the body. The presence of phosvitin gives eggs their characteristic "egg factor," which inhibits iron absorption by up to 28%, according to the Iron Disorders Institute.
Milk and Dairy Products
Calcium is an essential mineral that our bodies obtain from dietary sources. While calcium is crucial for bone health, it is also the only known substance to inhibit the absorption of both non-heme and heme iron. Dairy products like milk, yogurt, and cheese are rich in calcium, with one cup of skimmed milk providing about 300 milligrams of this mineral. Consuming 300 to 600 milligrams of calcium daily can significantly impact iron absorption.
Tea and Coffee
Tea and coffee contain oxalates, which are compounds derived from oxalic acid. Oxalic acid impairs the absorption of non-heme iron. Tea is particularly high in oxalates, but coffee can also inhibit iron absorption due to its polyphenol content. According to the Iron Disorders Institute, one cup of coffee can reduce iron absorption by up to 60%.
Walnuts and Phytate-Rich Foods
Walnuts contain phytates, which are compounds found in soy protein and fiber. Phytates have a strong inhibitory effect on iron absorption, even at low levels. They can reduce iron absorption by 50 to 65%, as reported by the Iron Disorders Institute. Other sources of phytates include almonds, sesame seeds, dried beans, lentils, peas, cereals, and whole grains.
Medications
Certain medications can also inhibit iron absorption. Specifically, antacids and proton pump inhibitors (PPIs) reduce stomach acid levels, which can affect how well iron is absorbed.
It's important to note that the presence of these foods does not mean they should be eliminated from your diet. Instead, focus on timing your meals appropriately. Try to avoid consuming these foods two hours before or after your main iron-rich meal to ensure optimal iron absorption.
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Frequently asked questions
Most people should be able to get all the iron they need by eating a varied and balanced diet. However, some groups of people are at a higher risk of iron deficiency and may need to take supplements.
People at a higher risk of iron deficiency include infants, children, pregnant women, women with heavy periods, vegetarians, and frequent blood donors.
Iron-rich foods include meat, poultry, seafood, eggs, beans, green leafy vegetables, nuts, and seeds.
