So in the celebrity world of food and nutrition, protein is still reigning King! I mean, it’s hard not to notice the high protein versions of all our favourite products popping up all over the supermarket shelves! You know it’s a problem when you start having nightmares about high protein popcorn chasing you down the supermarket isles!
Many of our other nutrient friends are sort of left sitting by the wayside, humbly waiting for their time to shine. For example, iron.
In the UK the recommended nutrient intake for iron is 14.8mg/day (females, 11 to 50 years), reducing down to 8.7mg iron per day (females 50+ years). However many of us are still falling short of meeting our daily requirement for iron intake.
Now I’m not suggesting we start a national craze making high iron profiteroles or anything! Seriously, that was a joke! But iron is a major mineral (micronutrient) which a large proportion of women are still deficient in, but which gets minimal attention in comparison to other more popular nutrients. Iron actually is my number one! You will see me talk a lot about it in this blog!
1) Why We Need Iron
Iron is an important mineral found in our blood.
Iron actually helps carry oxygen around the body. You can sort of think of iron and blood as being the best of friends, with iron helping blood to transport oxygen to all our tissues and cells, where it is used to make energy.
Conversely, if we have low levels of iron in our blood, this can affect oxygen transport around the body – we just wouldn’t have adequate iron stores to ‘drive’ oxygen around the body.
Less oxygen will be transported around the body, which may leave us feeling:
Short of breath
Tired and pale looking
Less hungry (reduced appetite)
In extreme cases, people may describe feelings of chest pain, leg pain or headaches, although it is important to remember that there can be more than one explanation for such symptoms.
2) Iron Deficiency Anaemia (IDA)
If you have been diagnosed with low levels of iron (in the blood) this is known clinically as iron deficiency anaemia (IDA). It would be important to follow any recommendations provided by your doctor or health care provider. Foods that are naturally high in iron are listed below.
3) Plant-based Sources of Iron
If you are vegetarian or vegan, you will be obtaining your iron predominantly from plant sources. Some cereal products and other food items may be fortified with iron, depending on where you reside in the world. Dark green leafy vegetables, lentils, beans and pulses, and nuts and seeds will be an important source of dietary iron. The list below gives a good estimate of the iron content of popular iron-containing plant foods.
Green Leafy Vegetables
Average iron content (mg) per 100g food item:
Watercress (2.0mg)
Curly Kale (2.0mg)
Spinach (from frozen and boiled) (1.5mg)
It’s worth noting that although some dark green leafy vegetables are higher in iron than others, portion size really matters too. So for instance, although watercress has a slightly higher iron content relative to spinach, portion sizes will also determine how much iron is available to us.
Spring Greens (1.5mg)
Broccoli (1.0mg)
Brussels Sprouts (0.5mg)
Pulses – e.g. Lentils, Kidney Beans, Baked Beans and Chickpeas
Average values per 100g food item:
Green and Brown Lentils (3.5mg)
Red Lentils (2.5mg)
Chickpeas (1.5mg)
Baked beans (1.5mg)
A Variety of Nuts and Seeds:
Nuts are delicious and contain heart healthy fats, but watch your portion size as 100g of nuts averages at around 600kcals! A portion of nuts is roughly 25g to 30g, which is around 150kcal to 200kcal.
Average values per 100g food item: Iron
Almonds, Pistachio Nuts, Walnuts and Hazelnuts (3.0mg)
Brazil Nuts (2.5mg)
Pecan Nuts (2.0mg)
Mixed Nuts (2.0mg)
It is worth noting that the bioavailability of iron (the ability of the body to absorb iron sufficiently) differs between plant foods and animal sources. Iron from plant sources is not absorbed as readily by the body in comparison to iron from animal sources. However, including a nice range of plant-based foods daily in your diet can help you increase your intake of iron if you are vegetarian or vegan.
4) Meat, Poultry, Oily Fish and Eggs
Average iron content (mg) per 100g food item: Cooked Values
All meat sources – cooked (between 1mg to 3.0mg)
Poultry – cooked (between 0.5mg to 2mg)
Oily Fish
Sardines (canned in tomato sauce) (3.0mg)
Pilchards (canned in tomato sauce) (2.5mg)
Herring (1.5mg)
Eggs
Per Egg (1.0mg)
5) It’s Worth Noting…
Tea and Coffee
Tea and coffee contain a substance called tannins, which reduces iron absorption from foods. If you want to maximise your iron intake, try to avoid drinking tea or coffee with meals.
Vitamin C
Vitamin C increases iron absorption from plant-based sources of iron.
As it is harder for the body to absorb iron from plant-based foods, it is wise to include vitamin C rich foods with meals. For example, potatoes, green leafy vegetables, kiwi fruit and strawberries. Vitamin C can be lost from foods during the cooking process. By steaming vegetables and using minimal amounts of water, you can help to minimise any losses which may occur during cooking.
Take Home Message!
It’s really important to aim to include a wide variety of nutrients in our daily diets. It’s worth having a go at estimating your current intake of iron, to get some idea of how much you’re having a day!
Quick recap – the Recommended Nutrient Intake for the UK –
Females (11yrs to 50yrs) 14.8mg iron per day
Females (50+) 8.7mg iron per day
Males (11yrs to 18yrs) 11.3mg iron per day
Males (19yrs+) 8.7mg iron per day
Further Reading and Related Posts:
Vitamin C increases iron absorption from plant-based sources of iron