Improving Iron Intake
Written by Megan Churchill, Dietetics Student
Iron is a trace mineral that we require in our diet. Iron is considered a trace mineral because we need it in relatively small amounts. However, just because we require iron in small amounts does not mean that it is not important! Iron is required for the function of hemoglobin – a protein that works to transfer oxygen in your blood; taking oxygen from your lungs and helping to supply it to the tissues in your body (1). Additionally, iron is required for muscle metabolism, growth, brain development, and the making of some hormones (1).
There are two types of iron available in food: heme iron and nonheme iron. Heme iron is found in meat, and seafood, while nonheme iron is found in plant-based and iron-fortified foods (1,2). Heme iron is more easily absorbed in our small intestines as opposed to non-heme iron (2).
Some foods that contain high amounts iron include (1):
· Lean beef
· Chicken
· Pork
· Liver
· Fish
· Nuts
· Beans
Having adequate amounts of iron in our diet is very important. A deficiency in iron can lead to a condition called iron deficiency anemia (3). Iron deficiency anemia occurs when there is a decrease of hemoglobin, and therefore a decrease of oxygen, in the blood (4). This can be caused by having low amounts of iron in your diet, gastrointestinal problems such as malabsorption, or blood loss such as menstruation or an injury (4).
Symptoms of Iron Deficiency Anemia Include (3,5):
· Fatigue
· Paleness
· Headache
· Dry skin and hair
· Irregular heart rate or heart murmur
· Hair loss
· Shortness of breath
· Chest pain
How can I help to increase iron absorption?
Iron is important, but if you don’t like eating meat or are not able to get enough iron from meat alone, it’s still possible to increase your iron intake through other (non-heme or plant-based) sources - it may just require a bit of extra planning!
Tip #1: Consume meat or fish
The most obvious tip is to include meat or fish in your diet (6). This is because meat and fish contain heme iron which is more readily absorbed than non-heme iron. Animal-based foods also works to stimulate non-heme iron absorption, so combining plant-based sources of iron with some iron rich meats can help with the total absorption of iron at the meal (6).
However, not everyone consumes animal products therefore, we have some tips below to help increase the absorption of iron from plant-based sources.
Tip #2: Vitamin C
The addition of vitamin C with iron enhances the absorption of non-heme iron (6). Vitamin C works to keep the iron soluble which helps with the absorption (6). Therefore, adding a vitamin C source such as citrus fruits, bell peppers, cabbage, or tomato with iron rich foods can help increase the absorption.
Tip #3: Limit phytates around meals
Phytates are an antioxidant found in foods rich in fiber including bran, and oats (6). Phytates are known to inhibit the absorption of non-heme iron greatly. However, meat and fish along with vitamin C can actually prevent the inhibition caused by phytates (6)! If you are planning to have some fiber along with a source of iron, be sure to add some vitamin C so that the iron can be absorbed by our body!
Tip #4: Limit tea around meals
Tea contains flavonoids, or tannins, which inhibit non-heme iron absorption (6). Flavonoids bind to iron making it harder for the body to absorb. Studies have shown that tea can inhibit iron absorption from between 63% to 91% (6)! Waiting 1 hour after iron rich meals to drink tea may help with increasing the absorption of non-heme iron (7).
If you have any questions about adding in sources of iron to your diet, or working to increase iron absorption, contact me to book an appointment!
1. National Institute of Health. Iron: Fact Sheet for Health Professionals. 2021 [Cited 9 July 2021]. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
2. Hooda J, Shah A, Zhang L. Heme, an Essential Nutrient from Dietary Proteins, Critically Impacts Diverse Physiological and Pathological Processes. Nutrients. 2014; 6(3): 1080-1102.
3. Lopez A, Cacoub P, MacDougall IC, Peyrin-Biroulet L. Iron Deficiency Anaemia. The Lancet. 2016; 387(10021): 907-916.
4. John Hopkins Medicine. Iron Deficiency Anemia. 2021 [Cited 13 July 2021]. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/irondeficiency-anemia
5. National Health, Lung, and Blood Institute. Iron-Deficiency Anemia. n.d. [Cited 13 July 2021]. Available from: https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia
6. Zijp IM, Korver O, Tijburg LBM. Effect of Tea and Other Dietary Factors on Iron Absorption. Critical Reviews in Food Science and Nutrition. 2000; 40(5): 371-398.
7. Poulter NJ. Impact of tea drinking on iron status in the UK: a review. Journal of Human Nutrition and Dietetics. 2004; 17(1): 43-54.
