How to combat iron deficiency

young businesswoman having a headache

Iron deficiency is a common problem in New Zealand, particularly for women. To recognise World Iron Awareness Week, 27th August - 2nd September, registered Dietitian, Kelly Pelham runs us through why this mineral is so important for our health, and top tips on how to improve our iron intake . . .

Iron — The Key To Your Wellbeing

Are you often feeling tired, lethargic or grumpy, and can’t explain why? Do you feel the cold more easily, no matter how well wrapped up you are? Or has it been a bad winter for illness and infections this year?

If you are answering yes, your next question may be, “when did I last have my iron levels checked?” Despite being needed in small amounts, iron deficiency is the most common nutrient deficiency in the world.

Unfortunately, New Zealand is no exception with females high on the list. In fact, it is more common than you think with one in four women estimated to be low in iron and one in three teenage girls shown to not meet their daily iron needs!

So why is this mineral so important for your wellbeing? Why are requirements difficult to meet? And what can you do to help meet those needs?

Why do we need iron?

Iron is well known for its oxygen-carrying role around the body. This nifty mineral is a central piece to our oxygen-transporting protein, haemoglobin. Specifically, iron binds to oxygen from the lungs, transporting and releasing it to the rest of our muscles and organs, including the brain. Too little iron means your body’s capacity to deliver oxygen to needed tissues is compromised.

Iron also plays a role in energy metabolism, in which energy is produced from the food we eat.

Furthermore, iron is vital for a healthy immune system, where a severe deficiency weakens function and production of the immune-fighting white blood cells.

It is easy to see then why physical and mental well-being starts to suffer when iron is such a key player for energy, concentration, mood and good health.

Am I at risk of iron deficiency?

Certain groups of people find it harder to meet iron needs due to higher requirements or dietary choices. Women have higher requirements than men in two ways.

Menstruating results in monthly losses of iron, which needs to be replaced, and during pregnancy, where extra iron is needed for the growing foetus, placenta and increases in maternal red blood cell mass.

Athletes also have higher requirements due to extra needs covering training adaptations, as well as further losses through sweat, gastro-intestinal blood loss, and excessive physical impact destroying red blood cells.

Vegetarians and vegans may find it more difficult to meet needs, as iron found in plant-foods is not as well absorbed compared to meat. Furthermore, phytates, polyphenols and fibre found in vegetables, fruits, legumes and grains inhibit iron absorption. This certainly does not mean avoid these foods. But care and planning is needed to optimise absorption.

A special mention also needs to go to infants and young children who depend on iron for physical and mental development. Unfortunately, long-term iron deficiency in this group can lead to irreversible developmental delay and learning difficulties.

What foods contain iron?

Your best sources of iron (haem iron) come from seafood and meat with mussels, lamb and beef top of the list. Typically the saying goes the redder the better.

Iron is also found in tofu, lentils, baked beans, silverbeet, eggs and grains. But this type of iron (non-haem iron) is not as well absorbed by the body and is affected by other foods we eat. For example, red meat, citrus fruit, kiwifruit, feijoas, pineapple, tomatoes, capsicums, broccoli and cauliflower can increase non-haem iron absorption by two to three times.

On the other hand, tea, coffees, wine, grainy cereals, wheat bran, nuts and seeds can inhibit iron absorption, particularly when eaten in large amounts.

Final word about iron

Diet is just one, although important, component. Significant blood losses from surgery, pregnancy or injury, certain medications and supplements, low stomach acid, poor gut health and some medical conditions are non-dietary reasons for low iron store.

Never self-diagnose medical or nutrition-related conditions. If you are concerned about some of the symptoms mentioned in this article, see your GP and dietitian for further advice.

Kelly’s Top Tips To Improve Iron Intake

Eat 100-120g cooked lean red meat three times a week.Pair vitamin C-rich fruit and vegetables with all meals (listed above) to enhance absorption.Avoid drinking teas and coffees with your meals — save them for in-between.Stop dieting or restricting food groups. Low calorie diets are often low in iron.Plan meals to optimise iron absorption if you have higher iron requirements.Choose iron-fortified cereals and spreads, and pair vitamin C foods with non-haem iron sources if restricting meat and animal products.Variety is key — alternate different protein foods such as red meat, chicken, fish, eggs, legumes, nuts and seeds to optimise overall health.