TEN GREAT SOURCES OF IRON
Apr 07, 2021Iron is super important for our health as it allows oxygen to be transported throughout the body so our cells can produce energy and is needed for optimal immune health. So it’s no wonder that when you have low iron you feel like you have no energy! When you have low iron (a deficiency can also be referred to as anaemia) you may also experience fatigue, lack of motivation, weakness, headaches, low immunity and potentially growth issues for children.
There are two different kinds of iron:
Haem Iron, found in animal products and is better absorbed by the body, and non-haem iron, found in plant based foods (but can be animal products too) and is not absorbed as well as by the body.
How much do we need?
Our body is very good at adapting to lower or higher iron levels by absorbing more or less iron as needed but the recommended daily intakes are as follows:
Males: 8mg/day
Females (age 19-50): 18mg/day
Females (age 51+): 8mg/day
Pregnancy: 27mg/day
Lactation: 9mg/day
How do we get it?
Choosing foods that are rich in iron will assist in meeting your daily requirements. Below is a list of some top sources of iron that can be included in your diet, but as always, diversity is key.
How to get maximum iron from food sources:
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Eat iron rich foods with foods rich in Vitamin C to increase iron absorption. This might be mean squeezing some lemon juice over your cooked greens, having an amaranth porridge with cashews and fresh berries or add some raw capsicum to a salad that has cooked broccoli.
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Cook your plant foods to improve the amount of available iron. Eg. lightly steam your green veggies, stir leafy greens into your curries or stir fries.
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Avoid having tea, coffee or calcium during or directly after having a source of iron as this can inhibit iron absorption.
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Speak to your doctor about any possible dietary interactions with your medications or herbal supplements that could impair iron absorption.
If you are concerned about your iron levels speak to your practitioner about organising blood tests.
