Iron is an essential mineral needed for the formation of haemoglobin, a protein which gives red blood cells their colour. Haemoglobin combines with oxygen in the blood and transports it to the body’s tissues where it is needed. Iron deficiency is a widespread nutritional ailment worldwide, but by eating a balanced diet consisting of iron rich foods, it can be avoided.
Symptoms of Iron Deficiency
If iron levels in the body become too low, the formation of haemoglobin may be disrupted. Iron deficiency anaemia may follow due to too little haemoglobin in the blood and too little oxygen reaching the body’s tissues. Symptoms of iron deficiency anaemia include fatigue, lack of energy, headaches, trouble sleeping, loss of appetite, paleness, reduced resistance to infection, poor memory and fragile nails.
People who have a greater need for iron or may be at risk of a deficiency include regular blood donors, endurance athletes, pregnant women, women with heavy menstrual bleeding, young children and teenage girls, people with kidney failure and those with gastrointestinal problems. Men and postmenopausal women are unlikely to be susceptible to an iron deficiency.
Increase Iron Intake by Eating Iron Rich Foods
Iron deficiency can be prevented by eating more iron rich foods. There are two types of iron found in food: haem iron and non-haem iron. Haem iron is present in foods of animal origin, whereas non-haem iron is found in plants. Some examples of foods high in iron include meat, fish, poultry, egg yolks, beans, lentils, green peas, chick peas, nuts, whole grains, dried figs and apricots, dark green leafy vegetables such as watercress and kale, blackstrap molasses, fortified breakfast cereals and fortified bread.
Non-haem iron is not absorbed by the body as efficiently as haem iron, but Vitamin C can improve the absorption of non-haem iron. Consuming food or drink rich in Vitamin C along with a meal helps to increase the amount of iron absorbed. Orange juice, citrus fruits, tomatoes and vegetables such as broccoli, peppers and potatoes are all good options. Conversely, the tannins in black tea reduce non-haem iron absorption.
Iron can be taken as a supplement, but excessive iron can build up in the body and become toxic, even fatal. Therefore it is preferable to obtain enough iron by eating a balanced diet which includes foods high in iron, and only use iron tablets if recommended to do so by a medical doctor.
Eating a balanced diet containing iron rich foods along with foods that encourage iron absorption helps to ensure the body receives adequate amounts of this important mineral. This is of particular significance to vegans, who do not consume any foods containing the more easily absorbed haem iron. For more information about vegan nutrition, read Which Foods to Eat for a Healthy Vegan Diet.
Zinc and calcium are two other minerals of particular important to vegans. To learn more, read Zinc Food Sources and Deficiency Symptoms, and How Can Vegans Avoid a Calcium Deficiency?
Resources:
- Food Standards Agency. "Iron." (Accessed July 1st 2009)
- Vegan Society. "Iron." (Accessed July 1st 2009)
Sharon Kirby - Sharon is a freelance health writer and contributes to various print and online publications. Writing credits include Nursing Times, Good ...
