Why iron is essential and how to get enough of it in your diet
While we get most of our essential nutrients from a balanced diet, the typical Western diet often lacks certain vitamins and minerals, including Vitamin B12, iodine and iron.
Iron plays a crucial role in the body by transporting oxygen through the bloodstream and helping produce proteins and enzymes.
Since iron is an essential nutrient, it's important to include it in our diet. Fortunately, it can be found in a variety of foods, both vegetarian and non-vegetarian.
How much iron do you need?
The recommended daily iron intake varies based on age, sex and life stage. Here's a quick guide:
- Men (ages 19 to 50): 8mg
- Men (ages 51 and older): 8mg
- Women (ages 19 to 50, not pregnant or breastfeeding): 18mg
- Pregnant Women (ages 19 to 50): 27mg
- Breastfeeding Women (ages 19 to 50): 9mg
- Women (ages 51 and older): 8mg
According to Harvard Health, vegetarians and vegans should aim to consume nearly twice as much iron as those who eat meat.
This is because meat, poultry, and seafood contain heme iron, which the body absorbs more easily. In contrast, plant-based foods provide non-heme iron, which is not as easily absorbed.
Why you need iron and how to get it...
Getting enough iron in your diet is crucial for maintaining good health. Understanding your body's iron needs and choosing the right food sources can help prevent deficiencies and ensure your body functions optimally.
Iron-rich foods
Iron is found in a variety of foods, both animal-based and plant-based. Here are some excellent sources:
Heme Iron (easily absorbed):
- Oysters: 6.9mg per 3 oysters.
- Lean beef (cooked): 2.5mg per portion.
Non-heme iron (less easily absorbed):
- Cream of wheat (cooked): 12.8mg per cup.
- Fortified cereal (toasted oats): 9mg per cup.
- Soybeans (cooked): 8.8mg per cup.
- White beans (canned): 8mg per cup.
- Lentils (cooked): 6.6mg per cup.
- Spinach (cooked): 6.4mg per cup.
- Chickpeas (cooked): 4.8mg per cup.
- Dark chocolate (70%–85% cocoa): 2.3mg.
Understanding iron deficiency
Iron deficiency occurs when your body doesn't get enough iron, leading to depleted iron stores in the liver, spleen, bone marrow, and muscles.
Over time, this can result in iron deficiency anaemia, where iron levels are too low to produce sufficient haemoglobin, the protein that transports oxygen throughout your body.
Symptoms of iron deficiency anaemia:
- Fatigue or lack of energy.
- Shortness of breath.
- Dizziness.
- Upset stomach.
- Headache.
- Pale skin.
- Cold hands and feet.
- Difficulty concentrating.
In infants and children, untreated iron deficiency can lead to learning difficulties.
Certain groups are more prone to iron deficiency, including:
- Pregnant women.
- Menstruating women, especially with heavy periods.
- Infants and young children (due to rapid growth).
- People with gastrointestinal conditions affecting nutrient absorption (eg, celiac disease, inflammatory bowel disease).
- People with cancer or heart failure.
- Vegetarians and vegans.
- Frequent blood donors.
Diagnosing and treating iron deficiency
Treatment for iron deficiency typically involves taking an iron supplement and adjusting your diet to increase your intake of iron-rich foods. In the case of iron deficiency anaemia, iron supplements or intravenous (IV) iron may be needed to help increase iron levels in the blood.
Untreated iron deficiency can lead to serious health complications affecting energy levels, cognitive function and overall well-being.
Is it possible to consume too much iron?
While iron is essential for good health, getting too much can be a serious concern for some people. The body struggles to get rid of excess iron, which can lead to a condition called hemochromatosis or iron overload.
Hemochromatosis occurs when excess iron builds up in organs like the liver, heart, and pancreas. Over time, this can cause serious damage to these organs. Symptoms to watch out for include fatigue, joint pain, and abdominal pain.
If left untreated, hemochromatosis can lead to severe complications such as liver cirrhosis, diabetes, and heart problems.
According to the National Institutes of Health, hemochromatosis can result from a genetic mutation or too many iron supplements. That’s why it’s crucial not to exceed the recommended iron intake guidelines.
Before taking iron supplements, especially if you haven’t been diagnosed with an iron deficiency, it’s important to consult your doctor they can help determine if you need supplements and what dosage is safe for you.