What is iron, and why is it important?
Iron is an essential mineral that the body uses to form hemoglobin – the protein that transports oxygen around the blood. If you are deficient in iron, you may experience symptoms such as fatigue, dizziness, and shortness of breath. It is therefore important to consume iron-rich foods regularly.
Animal foods with a high iron content
Iron exists in two forms: heme iron and non-heme iron. Heme iron is only found in animal products and is best absorbed by the body. Examples of animal foods with a high iron content:
- Red meat: Beef, lamb and veal are particularly rich in iron.
- Liver: Especially calf liver and chicken liver are full of iron.
- Poultry: Chicken and turkey contain smaller, but still significant amounts of iron.
- Fish and shellfish: Mussels, oysters, and sardines are good sources.
Combine animal sources with vitamin C-rich foods such as citrus fruits, tomatoes, or peppers to increase iron absorption.
Plant foods with iron
Non-heme iron is found in plant-based foods but is not absorbed as effectively as heme iron. Nevertheless, you can easily get enough iron from plants if you choose the right foods:
- Legumes: Lentils, chickpeas, and beans are rich in iron.
- Whole grains: Oatmeal, quinoa and brown rice also contain iron.
- Dark leafy greens: Spinach, kale and broccoli are good choices.
- Nuts and seeds: Pumpkin seeds, cashews and sesame seeds.
To improve the absorption of iron from plants, avoid drinking coffee or tea with meals, as these inhibit absorption.
How can you combine iron-rich foods?
Combining foods in the right way can improve your iron absorption. Here are some examples:
- Beef steak with spinach and tomato salad: Iron from beef combined with vitamin C from tomatoes.
- Lentil stew with peppers: Plant-based iron from lentils and vitamin C from peppers.
- Wholemeal bread with hummus and lemon juice: Iron from chickpeas and vitamin C from the lemon.
Who especially needs iron?
Certain groups have an increased need for iron:
- Pregnant women: Iron requirements are increased due to fetal growth.
- Menstruating women: Lose iron during menstruation.
- Vegans and vegetarians: Must pay special attention to non-heme iron.
- Children and adolescents: Rapid growth requires extra iron.
Symptoms of iron deficiency
Iron deficiency can cause a range of symptoms, which can vary from mild to severe:
- Fatigue and weakness
- Headache and dizziness
- Pale skin
- Shortness of breath
- Cold hands and feet
If you experience these symptoms, you should contact your doctor for a blood test and evaluation. Book now.
Can you get too much iron?
Although iron is important, too much iron can be harmful. Excess iron can accumulate in the organs and cause symptoms such as nausea, abdominal pain, and liver damage. Therefore, only take iron supplements after consulting with your doctor.
When should you see a doctor?
If you suspect that you have iron deficiency, or if you have changed your eating habits, it may be a good idea to have your iron level checked. A simple blood test can provide answers and help adjust your diet or the need for supplements.