Do you feel tired often or have no energy? If yes, you might not be getting enough iron in your diet. Iron is an essential nutrient that plays a vital role in the body’s production of energy.
It is a component of haemoglobin, a protein in our red blood cells that carries oxygen from the lungs to the muscles and our brain (iron is also what makes our red blood cells red!). So, if we do not have enough iron what happens? If our iron levels are low then the body cannot produce enough healthy red blood cells, meaning our muscles and brain do not get the oxygen they need to function. This can cause us to feel tired, weak, out of breath, reduces our focus and stamina as well as increasing risk of infection.
The three main causes of iron deficiency are: not eating enough iron-rich foods, difficulty absorbing iron and blood loss. If you think you could be iron deficient it is important to see your doctor for a blood test to check your levels!
There are two forms of iron we can get through food. The first is haem iron which we get from animal food sources and the second is non-haem iron which is found in plant sources. It is important to note that the body absorbs animal-based sources of iron more easily than plant-based sources. If you follow a vegetarian or vegan diet, you may need to pay extra attention to your iron intake.
Here are some good sources of iron:
Iron and Energy
- Red meat – beef, lamb, pork
- Poultry – chicken, turkey
- Eggs
- Shellfish – mussels, oysters
- Fish – tuna, salmon
- Organ meats – Liver, kidneys, heart
Iron and Energy
- Fortified breakfast cereals
- Dried fruit – raisins, apricots
- Dark leafy greens – spinach, kale
- Nuts and seeds – cashews, pumpkin seeds
- Legumes – kidney beans, chickpeas, lentils
- Tofu
We can also improve how well the body absorbs iron from food by eating iron-rich foods with a source of vitamin C. Vitamin C can enhance the absorption of iron, particularly plant-based sources. Try pairing iron-rich foods with vitamin C-rich foods, such as citrus fruits, strawberries, capsicum, or cruciferous vegetables i.e., broccoli, brussels sprouts, cabbage and cauliflower.
It is also important to avoid drinking tea and coffee with meals as they contain compounds that can inhibit the absorption of iron. It is best to consume these beverages either an hour before or an hour after your meals.
So, if you are feeling fatigued often or out of breath, check to see how many sources of iron you have in your diet.
Try this crunchy beef noodle salad for a delicious meal packed full of iron with vitamin C to help absorption
THIS WEEK’S RECIPE: Crunchy beef noodle salad
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
Comments are closed.