A Dietitian’s guide to eating enough iron.

Are you feeling a bit a tired and have low energy levels but you’re not sure why?

It could be that you’re low in iron! Iron is a mineral that plays an important role in transporting oxygen from our lungs to every organ in our body, so they can function optimally.

There are two types of iron:
1. Haem-iron which comes from animal based products

2. Non-haem iron which comes from plant-based products.

Our bodies are more effective at absorbing the iron from animal-based sources aka haem-iron.

Did you know that over 1 million Australian’s are iron deficient 🤯

Some of the common symptoms of iron deficiency include muscle weakness, fatigue, dizziness and pale skin. If you If you think that you may be iron deficient it is important to speak to your GP or another health professional for support with improving your iron levels!

So, where is iron found in food?

Plant-based:

• Broccoli

• Legumes (lentils, chickpeas, beans)

• Spinach

• Fortified* cereals

• Tofu / Tempeh

• Kale

• Pumpkin seeds

• Figs

• Cashews

Animal-based:

• Red meat (beef, lamb, roo, pork)

• Chicken

• Fish (tuna, salmon, sardines)

• Eggs

• Offal (kidney, liver)

• Duck

Some easy ways to improve iron absorption include adding in a source of Vitamin C (like having a glass of orange juice with your meal), or adding a source of green leafy vegetables to your meal. Another great way is to include sources of both plant and animal based iron in your meal!

It is also important to consider things that should be avoided due to their negative impact on iron absorption, these include:

• Caffeine (tea and coffee)

• Dairy products (calcium)

• Chocolate

• Wine

The recommendations for iron are listed below.

Some groups more at risk of iron deficiency include:

• Females menstruating

• Pregnant women

• People with poor diets (alcohol dependent or restricting foods groups)

• Athletes training at a higher level

• People with an impaired ability to absorb iron (i.e. people with coeliac disease)