The Power of Iron: Our Daily Essential Nutrient

Iron is a mineral we're all familiar with, and we know it's crucial for our daily health. From transporting oxygen in our blood to keeping our brains sharp, iron is absolutely essential for maintaining our health and energy levels. Yet, despite its importance, a lack of dietary iron remains one of the most common nutritional issues I encounter when analysing individuals' food diaries.

To understand just how important iron is, let’s take a quick look at what it actually does. Iron plays a central role in the production of haemoglobin, a protein found in red blood cells that transports oxygen from our lungs to every part of our body. Without enough haemoglobin, our cells can't get the oxygen they need to function — which is why an iron deficiency could leave us feeling tired, weak, and short of breath.

Iron is also a key player in the creation of myoglobin, a protein that supplies oxygen to our muscles, particularly during exercise. It’s vital for healthy skin, hair, and nails, and it supports our immune system by helping our white blood cells fight off infections.

Additionally, iron helps maintain normal cognitive function — which means it plays a role in memory, concentration, and mood. Our body carefully regulates iron levels because both too little and too much can be harmful. Unlike some nutrients, iron isn't easily excreted, so balance is key.

Iron deficiency, especially iron-deficiency anaemia, is surprisingly common. In the UK, it's most frequently seen in women of childbearing age (due to menstrual blood loss), teenagers, pregnant women, and people following vegan diets. According to the British Nutrition Foundation, around 27% of girls aged 11 to 18 have iron intakes that are too low.

Common symptoms of iron deficiency, according to the NHS, include fatigue and weakness, pale skin, dizziness or light-headedness, cold hands and feet, shortness of breath, headaches, poor concentration or "brain fog," and cravings for non-food items, known as pica.

In the UK the following daily iron intakes are recommended:_

• Adolescent males (11-18 years) - 11.3mg

• Adult males (19+ years) - 8.7mg

• Females (11-50 years and pre-menopause) - 14.8mg

• Adult females (post-menopause) - 8.7mg

  
  

Women need more iron during their reproductive years due to blood loss during menstruation. Pregnant women often need even more, and supplements are sometimes prescribed under medical supervision.

When it comes to consuming iron there are two types of iron found in food: haem iron, found in animal products, and non-haem iron, found in plant-based foods. Haem iron is more readily absorbed by the body — around 15-35% is absorbed, compared to 2-20% for non-haem iron.

If we want to ensure a little more of this essential micronutrient in our diet, it's crucial to incorporate a variety of food sources that are rich in this vital mineral such as:

• Red meat like beef, lamb, pork, and kangaroo. These meats are packed with haem iron, which is more readily absorbed by the body compared to non-haem iron found in plant sources. Including a serving of red meat in our diet a few times a week can significantly boost our iron levels.

• Chicken and turkey are also excellent sources of heme iron. Opting for darker cuts, such as thighs and drumsticks, can provide even higher iron content.

• Eggs are another fantastic source of iron, particularly the yolk. Being so versatile, eggs can be weaved into breakfast, lunch, or dinner.

• Oily fish like sardines, mackerel, and salmon are not only rich in omega-3 fatty acids but also provide a healthy dose of iron. Incorporating these fish into our diet a couple of times a week can enhance our iron intake while also benefiting our cardiovascular health.

• Lentils, chickpeas, and beans are excellent plant-based sources of non-haem iron. These legumes are not only a source of iron but also packed with protein and fibre.

• Soya is a good source of iron for those following a plant-based diet. Edamame beans and tofu can be used in stir-fries, sushi, dips, and salads, providing a substantial amount of iron along with a full set of the essential amino acids.

• Dark leafy greens like spinach, kale, and broccoli are not only a good source of iron but also packed with a powerhouse of other minerals and vitamins. While the iron in these greens is non-haem and not as easily absorbed, pairing our greens with a small glass of orange juice can enhance absorption significantly.

• Fortified cereals, breads, and plant milks can be a convenient way to increase our iron intake. Many breakfast cereals are fortified with iron, providing a simple way to start our day with a nutritious boost. These fortified cereals can be particularly helpful for teenagers as breakfast is more likely to be a meal they have a home, if they are not running late for the bus that is!

• Nuts and seeds, especially pumpkin, sesame, and hemp seeds, are not only great sources of iron but also provide healthy fats and protein. Snacking on these or a nut butter on toasted sourdough bread can help us to meet our iron needs throughout the day.

• Dried fruits like apricots, prunes, and raisins are not only delicious but also a concentrated source of iron. They can be enjoyed as a snack, added to porridge, or included in baked goods for a sweet treat.

To boost absorption, we can eat iron-rich foods with sources of vitamin C, such as oranges, strawberries, tomatoes, or peppers. We shouldn't drink red wine, tea or coffee with iron-rich meals, as the tannins they contain can hinder iron absorption. So much for the tradition of pairing steak with a glass of Malbec!

In short, iron is an essential micronutrient— it’s a vital for energy, strength, brainpower, and immunity. Whether we are a meat-eater, vegetarian, or vegan, getting enough iron is entirely possible with a varied and considered diet.

If you would like a deeper dive into your personal levels of dietary iron through food diary analysis or biomarker blood tests then please reach out to me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas

BSc (Hons), MSc, ANutr

Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition

T: 07958 765337

E: bridgfordbinghamnutrition@outlook.com