Where Will I Get My Iron From?
Iron deficiency is the most common nutritional deficiency in Australia, especially among children and women of childbearing age, although you may be surprised to find out that this deficiency is actually more common among omnivores than it is among plant-based eaters.
Iron is an important dietary mineral involved in various bodily functions. Iron is part of haemoglobin, the red pigment in the blood that carries oxygen from the lungs throughout the body, and myoglobin that transports oxygen in the muscles. Iron deficiency means less oxygen is delivered to the cells leading to fatigue, tiredness and decreased immunity.
Signs of iron deficiency include:
- Unusual tiredness
- Shortness of breath
- Headaches and dizziness
- Heart palpitations
- Dry and damaged hair and skin
- Swelling and soreness of the tongue and mouth
- Restless legs
- Brittle nails
Other less common signs include:
- Strange cravings
- Anxiety
- Cold hands and feet
Why do you need iron?
Iron is needed by all cells of your body – it helps cells use oxygen efficiently in order to function properly. The majority of body iron is found in red blood cells.
Iron is essential in the body for:
- red blood cell production
- a healthy immune system to help fight infection
- good mental function
- muscle strength
- energy production
Your body is unable to make iron, therefore your iron needs must be fully supplied by the food you eat and the iron recycled from blood cells that die. To keep your iron levels in balance you need to absorb some iron each day.
Where Can I Get My Iron?
A lot of our everyday packaged foods are actually fortified with iron, with one of our highest content sources being cereals including wheat bran flake (products such as Sultana Bran), puffed rice products (such as Rice Bubbles) and Weet-Bix. The main issue with these products however is that they are usually consumed with dairy which inhibits iron absorption. Many plant-based milks are also high in calcium (almond and soy in particular), so consider alternatives on your cereal including coconut milk or rice milk to give your body the best chance of iron absorption.
Iron is also high in:
- Pumpkin seeds
- Tempeh
- Chia seeds
- Red lentils
- Kidney beans
- Cashews
- Quinoa
Important points to note:
- Iron is best served with a vitamin C rich food alongside as it aids the body in absorbing as much as possible.
- A recent study from UWA has identified that after 2pm our body only absorbs minimal amounts of iron from our food. This could be a reason why iron deficiency is so common in our society as the majority of omnivores focus on eating an iron-rich meal in the evenings.
- Avoid consuming caffeine and calcium-rich foods with your iron-rich foods as they will prevent absorption.
The key takeaway from this really needs to be that everyone should be conscious of how much iron they are consuming each day as it is a serious issue. The good news though is that it is something we can easily fix with a nutritious diet.
If you are concerned about your iron levels, always make sure you consult a doctor as all it will take is a quick blood test to check your levels.
