An essential mineral which plays a vital role in forming haemoglobin, which transports oxygen around the body, assists in energy-producing chemical reactions and maintaining a healthy immune system.
Low iron levels lead to anaemia.
There are two types of iron in food - haem iron is found in animal foods while non-haem iron is found in eggs and plant foods such as legumes, cereal grains, nuts, seeds and dark green leafy vegetables.
Non-haem iron isn’t as well absorbed by the body but including foods high in vitamin C at the same meal can improve absorption. Tea and coffee can inhibit the absorption of iron.
Daily
iron
requirements
Women 19-50 years - 32mg
Women over 51 years - 14mg
Pregnancy - 48mg
Breastfeeding - 16-18mg
Men - 14mg
Tips for meeting your iron needs:
-
Eat legumes, tofu, dark green leafy vegetables, nuts, seeds and wholegrains regularly
-
Include a vitamin C-rich fruit or vegetable at each meal (such as berries, kiwi fruit, citrus fruits, tomatoes, capsicum, spinach and broccoli)
-
Limit your intake of tea and coffee to between meals rather than with meals
Source: Dr Kate Marsh BSc, MNutrDiet, PhD, Grad Cert Diab Edn & Mgt Advanced Accredited Practising Dietitian