Unlocking the Power of Iron: Why This Essential Nutrient is Critical for Our Health

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, such as beef, lamb, pork, and kangaroo, is rich in haem iron, which the body absorbs more easily than non-haem iron from plants. Consuming red meat a few times weekly can boost iron levels.

• Chicken and turkey, especially darker cuts like thighs and drumsticks, are excellent sources of heme iron.

• Egg yolks are a versatile and fantastic source of iron, suitable for any meal.

• Oily fish, including sardines, mackerel, and salmon, provide iron and omega-3 fatty acids, supporting cardiovascular health.

• Lentils, chickpeas, and beans are great plant-based sources of non-haem iron, also offering protein and fiber.

• Soya products like edamame and tofu are rich in iron and essential amino acids, ideal for plant-based diets.

• Dark leafy greens, such as spinach, kale, and broccoli, are good iron sources. Pairing them with orange juice can enhance iron absorption.

• Fortified cereals, breads, and plant milks are convenient for increasing iron intake, especially beneficial for teenagers.

• Nuts and seeds, particularly pumpkin, sesame, and hemp seeds, provide iron, healthy fats, and protein.

• Dried fruits like apricots, prunes, and raisins are a concentrated iron source, perfect for snacks or baking.

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