Jan Bilton: Claim a steak for iron-man strength

Steaks are a great source of iron.

Feeling tired, irritable and grumpy, having difficulty concentrating and feeling the cold can indicate that your body may be low in iron, often the result of a busy lifestyle.

Massey University surveys show that low iron levels were evident in one in 14 adult women and a third of girls aged 15 to 18.

As well, eight out of 10 toddlers are not meeting the recommended daily intake of dietary iron. At 7 months a baby needs more iron than her dad.

Iron's role in red blood cell formation makes it vital for delivering oxygen to muscles.

There are two types of iron in food.

The first, haem iron, is found in red meat and mussels and is readily absorbed by the body.

The other, non-haem iron, is found in vegetables, cereals, beans and lentils and requires food rich in vitamin C to assist its absorption.

It is possible to have a healthy iron-rich vegetarian diet. It just has to be balanced differently.

A recent addition to the market is a range of iron-rich beef cuts from Silver Fern Farms. Aged for 21 days and trimmed of bone and excess fat, the cuts - tenderloin eye fillet, porterhouse steaks, prime-cut roast, medallions and stir-fry - carry a master grader's tick of approval.

They are melt-in-the-mouth tender, deliciously tasty and very juicy. Some of the cuts are a little more expensive than non-aged meat but quality is worth paying for. And I love the fact that I can cook a prime cut roast in 20 minutes.

Tip: Beef steaks become firmer as they cook. Press the thickest part of the meat with your fingertip. The softer it is the rarer it is; the firmer it is the more cooked it is.