Good Food Good Health – Iron

Lacking iron – an essential nutrient, can leave you feeling exhausted and stressed and even unable to concentrate, and added to the stress and strains our bodies are subjected to daily from our busy lives can take a toll.

As you know, we always say you are what you eat and that good food is good health and should be the basis for everybody for a healthy outlook on life.

I know we all feel tired and listless at times but checking on whether you are getting enough iron regularly in your diet could help.

A wide varied balanced diet of good food will give you a complete range of all the nutrients including iron, essential for good health and well being.

The amount of iron we need varies, but generally 14.8mg a day for women of childbearing age and 8.7mg a day for men. Women need more in their diet due to the fact that 0.5mg of iron is contained in 1ml of blood and lost during periods. Pregnant women are advised to increase to 27mg a day.

Different countries have different recommended daily amounts, but your local health centre will be able to help on guidelines for correct amounts.

Most of the iron in the body is found in the myoglobin of muscle cells and in the haemoglobin of red blood cells, where it is required for oxygen.

So by not getting the required amount can amount to not getting enough oxygen, resulting in us feeling tired and fatigued, some people suffer from muscle ache and in more severe cases anaemia.

Heme-iron, the protein in red blood cells that is derived from haemoglobin and delivers oxygen to the cells is found in red meat. It is generally absorbed better than non-heme that is contained in vegetables, nuts, seeds and dried fruit.

Absorption of non-heme iron is assisted when consumed at the same time as heme-iron, showing that a varied diet is best for aiding intake.

Vegetarians and vegans need to eat more iron rich plant based foods to be sure to get the required sufficient supply for good health.

Ingestion of too much iron, above 45mg per day can cause gastrointestinal problems including nausea, stomachache, vomiting, constipation or diarrhea, but this is highly unlikely from a well balanced diet of good food.

Supplements are readily available but it is always advisable to check with your health advisor or G.P before taking. Iron is toxic, so eating too much can cause hemochromatosis, extremely high doses of 60mg and over could damage the liver, pancreas and cause heart failure.

Boosting it in your daily diet is easy enough and can start with a good healthy breakfast – 2 large eggs scrambled supply 2.5mg, 2 Weetabix also contain 2.5mg and this can easily be increased by 1.2mg by adding 4 dried or fresh apricots. Also nowadays many cereals are enriched with the mineral.

For lunch or dinner a grilled rump steak weighing 100g provides about 3.5mg of iron, 95g of spinach 1.5mg and 120g of broad beans 2mg.

By adding extra into your diet at breakfast time can be beneficial as most people drink orange juice with breakfast and Vitamin C aids the absorption of iron into the system.

Why not eat an orange with lunch or try a sliced fresh red pepper as they are rich in Vitamin C too, or any of the other good foods with a high content such as strawberries, tomatoes and grapefruit.

Drinking too much tea or red wine can make it harder for the body to absorb iron as the tannin in the drinks binds with the mineral. Also tea is said to reduce the amount you gain from vegetable sources by one third.

Calcium competes with iron in the body for absorption and 165mg of calcium can reduce the amount absorbed by up to half.

Regular use of paracetamol, antacids and laxatives can also interfere with absorption of it

Steaming, boiling or stir frying are the best ways of cooking iron rich vegetables such as asparagus, broccoli, peppers, cabbage etc for easiest absorption.

Cashew nuts are a good source along with peanuts either raw, roasted or dry roast.

Other foods rich in heme-iron are turkey, mussels, shrimps, and chicken, pork or beef liver. Liver is not recommended for pregnant women.

None-heme-iron is found in cooked beans and lentils, tinned beans and asparagus, fruits such as apricots, raisins, peaches and prunes, and baked potatoes with skin are a good source too.

So remember that eating a well balanced diet of good food gives you the best opportunity to receive all the vitamins and minerals needed to provide and continue good health.

Sandra & Ted