Understanding the Importance of Iron
Last week, we explored the link between low iron status and heavy periods. This week, we will dive deeper into why iron is so essential and how you can optimise your intake through diet.
Why Do We Need Iron?
Iron is a vital mineral that helps our red blood cells transport oxygen around the body. It is also essential for energy production. This is why feeling fatigued is often one of the first signs that your iron levels may be low.
But iron does so much more than just keep us energised. It plays a key role in serotonin and dopamine production (our feel-good hormones), collagen production for healthy skin, cartilage and bone, antioxidant protection to prevent cellular damage, and thyroid hormone production to help regulate metabolism.
When iron levels drop too low, it can lead to anaemia. Common signs and symptoms include weakness, fatigue, headaches, decreased work performance, lowered immunity, and pale skin.
How Much Iron Do You Need?
The recommended dietary intake (RDI) for iron varies depending on your age, sex and life stage. Women aged 19–50 years need 18mg per day, which is significantly more than men of the same age (8mg) due to menstrual blood losses. After menopause, women's requirements drop to 8mg per day. Pregnant women have the highest needs at 27mg per day to account for increased blood volume during pregnancy.
Meeting the 18mg daily target can be challenging, which is why it is important to include iron-rich foods throughout the day rather than relying on a single meal to meet your target.
Sources of Iron
Iron comes in two forms: haem iron (from animal sources), and non-haem iron (from plant sources).
Animal Sources (Haem Iron)
Haem iron is more easily absorbed by the body. Here are some examples of what common portions provide:
Lean beef (100g cooked, palm-sized portion): 3.1mg
Lamb (100g cooked): 2.7mg
Kangaroo (100g cooked): 4.4mg
Chicken (100g cooked): 0.9mg
Salmon (100g cooked): 1.3mg
Tinned salmon in springwater or olive oil (95g, small tin): 1mg
Eggs (2 large): 2.2mg
Sardines (120g, one tin): 3.2mg
Plant Sources (Non-Haem Iron)
Non-haem iron is less readily absorbed, but is still a valuable contributor to your iron intake:
Legumes:
Lentils (1/2 cup cooked): 1.5-3.3mg
Chickpeas (1/2 cup cooked): 1.3-2mg
Kidney beans (1/2 cup cooked): 1.5mg
Baked beans (140g, small tin): 2.2mg
Tofu (100g, about 2 large squares): 2.9–5.2mg
Grains and Cereals:
Iron-fortified breakfast cereal such as Weet-Bix (2 biscuits/30g): 4.2mg
Rolled oats (30g dry): 1.1mg
Quinoa (1/2 cup cooked): 1.4mg
Wholemeal pasta (1/2 cup cooked): 1.1mg
Wholegrain bread (1 slice): 0.4–0.7mg
Nuts and Seeds:
Pumpkin seeds (30g, small handful): 2.5mg
Cashews (30g, about 20 nuts): 1.5mg
Almonds (30g): 1.1mg
Vegetables and Fruit:
Spinach (1/2 cup cooked): 1.8mg
Spinach (1 cup raw): 1.2mg
Broccoli (1 cup): 0.9mg
Dried apricots (30g, about 5 apricots): 0.9mg
What Can Interfere with Iron Absorption?
Bare in mind that there are certain compounds that can reduce how well your body absorbs iron, including phytates found in nuts, legumes and wholegrains; calcium in dairy foods; tannins from tea, coffee and red wine; and oxalates found in spinach, kale, beetroot, nuts and tea (which particularly affect non-haem iron absorption).
Tips for Maximising Iron Absorption
The good news is there are plenty of ways to boost your iron absorption. Pairing iron-rich foods with vitamin C is my top tip. Try combining iron-rich foods with citrus fruits, capsicum, strawberries or kiwi. Avoid consuming calcium-rich foods, tea, coffee or red wine at the same time as iron-rich meals. If you eat meat, fish or poultry, combine them with plant-based iron sources to enhance absorption. This is known as the MFP factor. Soak, sprout or ferment grains and legumes to reduce phytates, and ensure they are fully cooked. You can even try cooking in cast-iron cookware to increase the iron content of your meals.
Putting It Together: Sample Day to Reach 18mg
Here's an example of how you might combine iron-rich foods across a day to meet the 18mg target:
Breakfast: 2 eggs scrambled with spinach (1 cup) and a slice of wholegrain toast, with sliced kiwifruit on the side = ~4.5mg
Morning snack: Small handful of cashews (30g) with dried apricots (30g) = ~2.4mg
Lunch: Quinoa salad with tinned salmon, spinach, cherry tomatoes and capsicum = ~5mg
Dinner: Beef stir-fry (150g) with brown rice, red capsicum and steamed broccoli = ~5.5mg
Evening snack: Small handful of pumpkin seeds (30g) with 2 squares of dark chocolate (70%+ cocoa) = ~4.9mg
Daily total: ~19.3mg
This is just one example. You can mix and match based on your preferences and dietary needs.
Vegetarian Sample Day
Breakfast: Rolled oats (30g) cooked with 1 tablespoon of chia seeds, topped with sliced strawberries and a handful of almonds (30g) = ~3mg
Morning snack: Hummus (2 tablespoons) with carrot sticks and a handful of dried apricots (30g) = ~1.5mg
Lunch: Lentil and quinoa salad (1 cup lentils, ½ cup quinoa) with baby spinach, cherry tomatoes, capsicum and lemon dressing = ~8mg
Dinner: Tofu stir-fry (150g firm tofu) with cashews (30g), broccoli, red capsicum and brown rice = ~6mg
Evening snack: Small handful of pumpkin seeds (30g) with 2 squares of dark chocolate (70%+ cocoa) = ~4.9mg
Daily total: ~23.4mg
Remember, non-haem (plant-based) iron is less readily absorbed than haem iron from animal sources. This is why the vegetarian example includes higher amounts of iron-rich foods, and pairs them with vitamin C sources like tomatoes, capsicum, strawberries and lemon to maximise absorption.
Need More Support?
Are you struggling with low iron or anaemia? Consider booking in a 1:1 Clinical Nutrition consultation where together we can get to the root cause and develop a personalised nutrition plan that supports your unique gut health needs. This may also include a referral for blood tests, functional gut testing, or other investigations where clinically indicated.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Face-to-face and Telehealth appointments available (Australia wide).
If you have any questions or need personalised guidance, feel free to reach out: admin@katiehopcraft.com.au
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.