Iron Deficiency & Diet

Iron is a mineral found in many foods that is important for good health. Your body uses iron to make haemoglobin, a protein in red blood cells that carries oxygen to all parts of your body and iron also plays a key role in your immune system. A severe iron deficiency is called iron deficiency anaemia.

Symptoms If you have iron deficiency, some common symptoms include:

• Tiredness and lack of energy
• Shortness of breath
• Noticeable heartbeats (heart palpitations)
• Pale skin

You may also be more susceptible to infections, brittle nails, thinning hair, itchy skin and mouth sores or ulcers.

Food sources of iron:

Some foods contain more iron than others

• Red meats and offal are rich sources of iron and well absorbed by the body. Other meats such as fish and poultry also contain iron. These are known as “haem iron” sources.
• Plant sources include legumes (beans, peas, lentils), dark green leafy vegetables (spinach, kale, broccoli), some fruits (especially dried fruit), vegetables, nuts and seeds, and fortified grain products such as flour, pasta and breakfast cereals. These are known as “non-haem iron” sources. Eggs are also a non-haem source of iron.

Iron absorption:

Haem iron sources are better absorbed by our body than non-haem sources. Your body can better absorb non-haem iron sources when eaten alongside a haem iron source, or with a source of vitamin C at the same time, such as citrus fruits, juices, strawberries, potatoes, peppers, broccoli or tomatoes. Some foods make iron more difficult for your body to absorb. These are foods that contain phytates (bran-containing cereals) or tannins (tea and coffee).

How much Iron Should I Aim For? 

Some people may have higher iron requirements, such as if you menstruate, are pregnant or breastfeeding.

How to get enough iron with plant-based diets:

Foods such as beans, vegetables, fortified breakfast cereals and grains contain iron. You should aim to eat a source of Vitamin C with meals and avoid drinking tea and coffee immediately before and after main meals. The following tables list foods that are sources of iron.

Iron is an important mineral that we need to have in our daily diet. Aim to choose a variety of iron containing foods to ensure adequate iron intake.