Are You Getting Enough Iron?
ARE YOU GETTING ENOUGH IRON?
Excerpts from Lisa Yates article
One in four New Zealand women don't get enough iron, and around
2% suffer from anaemia as a result. Getting enough iron can be
difficult, especially if you don't eat much red meat. Here's the
low-down on getting the iron you need.
Why we need iron
Iron helps your body make red blood cells by binding to a
protein called haemoglobin. Haemoglobin is the pigment that makes
blood red and carries oxygen from your lungs to the rest of your
body. The oxygen is then used to burn carbohydrates and fats,
releasing the energy stored inside. Adequate iron ensures peak
energy levels, optimal brain function and a strong immune
system.
What happens if your diet lacks iron?
Your body has a number of back-up systems which allow it
to keep making enough red blood cells. If your diet lacks iron,
your body will begin to use up its stores, so you may start to feel
tired. When this iron runs out your body can't make enough red
blood cells, and you have iron-deficiency anaemia.
Anaemia
Signs of anaemia:
- Feeling tired even if you are sleeping well
- A pale colour
- Irritability
- Weakness
- Shortness of breath
- Coldness
- Pins and needles
Over a period of time, anaemia can affect the immune system and
brain function. You need to eat iron-rich foods regularly to treat
this condition. If you are a teenage girl you are more prone to
iron-deficiency anaemia, especially if you are menstruating (as you
lose blood every month). Young women may also experiment with
vegetarianism and dieting.
How to get the iron you need
Adolescents
NEED;
Girls: 14-18 years. 15mg/day
Boys: 14-18 years. 11mg/day
BENEFITS;
Having enough energy to do the things you want, not being grumpy
(for no reason) and keeping well. Iron is also important for muscle
development, so guys - you need it too.
Eating to get the iron you need
The two main forms of iron are haem (found in meats) and
non-haem (found in plant foods). Our body is able to absorb 20% of
the iron from haem sources, compared with only 5% from non-haem
iron sources. Vitamin C and animal proteins help release non-haem
iron bound in plant foods, so it's best to eat non-haem iron foods
with vitamin C-rich fruits and vegetables, or with meat, fish or
chicken.
BOOST IRON;
If you aren't a meat eater, mix lentils, legumes and brown rice
with colourful steamed vegetables and make sure your serving sizes
of these are generous.
| Eat Any of these... | With these for more iron |
| (non-haem iron foods) | (add Vit C-rich foods) |
| Legumes | Tomatoes |
| Wholegrain breads/cereals | Broccoli |
| Nuts | Kiwifruit |
| Green leafy vegetables | Capsicum |
| Cereal | Citrus fruits and juice |
5 iron sources
1. Red meat is the richest source of haem iron and all meat
improves the absorption of non-haem iron. A medium fillet steak
provides 38% of the RDI for you. Include lean red meat in your diet
three to four times a week.
2. Chicken contains haem iron, with a medium breast providing 13%
(less the older you get as a woman).
3. Five oysters can provide 50% of iron RDI.
4. Organ meats such as liver and kidney are rich in haem iron and
they're yummy!
5. Whole grain breads and cereals, nuts, legumes, and
iron-fortified cereals all contain non-haem iron.
