Did you know: 1 in 4 NZ women don’t get enough iron? Today I am going to help you understand why you need iron in your diet and how to make sure you are getting enough.
- So, firstly, let’s talk about why your body needs iron! Iron helps your body make red blood cells by binding to a protein called haemoglobin. Haemoglobin is the pigment that makes blood red and carries oxygen from your lungs to the rest of your body. The oxygen is then used to burn carbohydrates and fats, releasing the energy stored inside. Adequate iron ensures peak energy levels, optimal brain function and a strong immune system.
- If you don’t have enough iron in your diet your body will begin to use up its iron stores. Once they are gone, any iron being transported around the body will be used next, so you may start to feel tired. When this iron runs out and your body can’t make enough red blood cells, you will end up with iron-deficiency anaemia. Common signs of anaemia include looking pale, feeling irritable and weak, having shortness of breath, feeling the cold and getting pins and needles.
- To prevent anaemia, it’s important to check how much iron you are having in your diet and include iron rich foods everyday to be sure you are getting enough.
- There are two main forms of iron called Haem iron and Non Haem iron.
- Haem iron is found in meats and is very well absorbed by the body – around 20% is absorbed. Sources of HAEM iron include: Red meat, chicken, some shellfish including mussels, oysters and pipi’s. Organ meats like liver and kidney are also good sources. For non vegetarians, including foods rich in haem iron a few times a week is ideal.
- Non-haem iron is mainly found in many in plant foods and is not nearly as well absorbed by the body with only around 5% of the iron being absorbed. Sources of NON HAEM iron include legumes, wholegrain breads, nuts, green leavy vegetables and some cereals. Eggs also contain non haem iron. To increase the amount of iron which is absorbed from these NON HAEM sources of iron, it is helpful to include vitamin C rich foods at the same time. This means having fruits and vegetables at the same time. Some examples include adding lemon juice to a mixed bean salad, having fresh fruit with nuts and a small glass of juice with eggs. For those who are vegetarian or vegan, it is important to include these foods as often as possible.
For more information about iron, preventing iron deficiency anemia and treating anaemia, ... go to healthyfood.co.nz, or pick up a copy of Healthy Food Guide magazine, only $5.50 from supermarkets and bookstores.
