Iron optimisation

Iron is a super important mineral that transports oxygen around the body.  

Are you getting enough and are you absorbing it all?

There are two types.

1.     Haem – found in animal products

2.     Non Haem – found in plant products 

Those who eat a varied plant- based diet are at no higher risk of iron deficiency anaemia than non-vegetarians.

If insufficient iron is absorbed then red blood cell production can be affected and can result in iron deficiency anemia – a condition which affects more woman than men. 

Symptoms of low iron or anaemia include fatigue, headaches, impaired cognition, reduced immunity, pale skin, pale nail beds, brittle nails, dizziness, cravings of non food substances and shortness of breath.

Recommended daily intakes:
WHO recommendations for plant based eaters: 13.7mg for men and 29.4mg for women. Aus Gov guidelines recommend 80% higher intake for vegans and vegetarian in some age brackets.  For more information head here

Sources:

·       soy beans, tofu, tempeh

·       leafy greens (collard greens, broccoli, kale, spinach and mustard greens)

·       nuts and seeds (pepita and cashews in particular)

·       potatoes

·       legumes – lentils, beans, peas

·       whole grains (oats)

·       dried fruits (apricots, peaches, pears and raisins)

Increase your absorption by:

·       consume vitamin c loaded foods with your iron sources (lemon, capsicum, organises, tomatoes, broccoli, kiwi fruit, strawberries, papaya, apricots, cauliflower and pineapple

·       garlic and onion can improve absorption – include these in your meals as much as you can

·       the more iron your body needs the more it will absorb

·       how is your gut working? Is this something that could be worked on to ultimately improve your absorption of all vitamins and minerals

Iron inhibitors. Be careful 

·       tannins – tea and coffee 

·       red wine

·       high calcium containing foods – i.e calcium fortified milks such as soy milk

·       calcium supplements 

·       milk proteins (cows milk and cheese and yoghurt)

·       certain drugs (PPI’s and H2 antagonists)

If you have low iron and actively working to improve them then avoid the above within an hour either side consuming iron rich food sources.

If you iron is fine then you do not have to be overly cautious, just continue as you are but be conscious 

Supplements:
Many of the over the counter supplements contain iron in the form of ferrous sulphate. This form is poorly absorbed and in most people causes constipation. Glycinate and amino acid chelate are two highly absorbable forms and they do not cause constipation.