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Iron-Rich Foods – A Guide to Foods High in Iron
Written by:
Ellen Sjö
Iron is an essential mineral that plays a critical role in the body's ability to transport oxygen. Iron deficiency is common, particularly among women of childbearing age, teenagers, and individuals following a vegetarian or vegan diet. Here is a comprehensive guide to iron-rich foods, how to optimise your iron intake, and why it's so important.
Why is iron important?
Iron is a necessary component of haemoglobin, the protein in red blood cells that transports oxygen from the lungs to all parts of the body. A lack of iron can lead to iron deficiency anaemia, meaning the body doesn't produce enough haemoglobin. This can result in fatigue, paleness, and a weakened immune system.
Iron-Rich Foods
There are two types of iron in food: haem iron and non-haem iron. Haem iron is found in animal products and is more easily absorbed by the body, while non-haem iron is found in plant-based products and is slightly more difficult to absorb.
Foods containing haem iron
Meat: Beef, pork, lamb, and chicken are excellent sources.
Fish and seafood: Sardines, tuna, prawns, and mussels are good options.
Offal: Liver and black pudding are particularly rich in haem iron.
Foods and vegetables containing non-haem iron
Pulses: Beans, lentils, and peas are rich in iron and protein.
Wholegrain products: Oats, quinoa, and wholemeal bread.
Nuts and seeds: Pumpkin seeds, sesame seeds, and almonds.
Vegetables: Spinach, broccoli, and cabbage.
Dried fruit: Apricots, raisins, and figs.
Optimising iron absorption
To maximise iron absorption, it's important to combine iron-rich foods with those that enhance absorption, and to avoid those that inhibit it.
Enhancing iron absorption
Vitamin C: Foods rich in vitamin C, such as citrus fruits, peppers, and strawberries, can triple the absorption of non-haem iron.
Meat factor: Consuming meat alongside plant-based iron sources can improve the absorption of non-haem iron.
Inhibiting iron absorption
Calcium: Dairy products can inhibit iron absorption, so it's best not to combine them with iron-rich meals.
Tannins and phytates: These are found in tea, coffee, and some wholegrain products and can reduce iron absorption.
Specific iron-rich foods and vegetables to focus on
Iron in strawberries
Strawberries are not only rich in vitamin C, which enhances iron absorption, but they also contain a small amount of iron themselves. Including strawberries in your diet is an excellent way to both provide iron and improve its uptake.
Vegetarian and vegan options
For those following a vegetarian or vegan diet, it can be more challenging to get enough iron. However, by planning carefully and including plenty of plant-based iron sources along with vitamin C-rich foods, you can ensure an adequate intake.
Health risks of iron deficiency
Iron deficiency is the most common nutritional deficiency worldwide. Symptoms include fatigue, dizziness, and weakness. In more severe cases, it can lead to iron deficiency anaemia, which can affect heart function and the immune system. Those at greatest risk are women of childbearing age, pregnant women, and teenage girls.
Iron food supplements
If you find it difficult to get enough iron through your diet, an iron supplement may be an option. Our Iron Complex also contains vitamin C, B12, rosehip extract, folic acid, and copper to enhance iron absorption.
Environmental impact and sustainability
Considering the environment when choosing iron-rich foods is also important. Animal products generally have a larger climate impact than plant-based ones. Eating seasonally and reducing food waste are two ways to lessen your carbon footprint.
Summary
Ensuring an adequate intake of iron is important for avoiding deficiency and maintaining good health. By including a variety of iron-rich foods in your diet and optimising absorption through the right food combinations, you can ensure you get enough of this vital mineral. Iron has a role in the process of cell division and contributes to the normal formation of red blood cells and haemoglobin. It also contributes to normal oxygen transport in the body and to the reduction of tiredness and fatigue.
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