What is iron and why is it important?
Iron is an essential mineral that the body uses to make hemoglobin - the protein that transports oxygen around the blood. If you lack 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 high in iron
Iron comes in two forms: heme iron and non-heme iron. Heme iron is only found in animal products and is best absorbed in the body. Examples of animal foods with high iron content:
- Red meat: Beef, lamb and veal are particularly rich in iron.
- Liver: Especially calf liver and chicken liver are loaded with iron.
- Poultry: Chicken and turkey contain smaller but still significant amounts of iron.
- Seafood: Mussels, oysters and sardines are good sources.
Combine animal sources with vitamin C-rich foods like citrus fruits, tomatoes or bell peppers to increase iron absorption.
Plant foods with iron
Non-heme iron is found in plant-based foods but is not absorbed as efficiently as heme iron. However, you can still 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 the meal as these inhibit absorption.
How can you combine iron-containing foods?
An optimal meal combination 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 and bell pepper stew: Plant-based iron from lentils and vitamin C from bell peppers.
- Whole grain bread with hummus and lemon juice: Iron from chickpeas and vitamin C from the lemon.
Who has a special need for iron?
Certain groups have an increased need for iron:
- Pregnant women: Iron requirements are increased due to fetal growth.
- Menstruating women: Losing iron during menstruation.
- Vegans and vegetarians: Pay special attention to non-heme iron.
- Children and young people: Rapid growth requires extra iron.
Symptoms of iron deficiency
Iron deficiency can cause a range of symptoms that can vary from mild to severe:
- Fatigue and weakness
- Headaches 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 assessment. Book an appointment here.
Can you get too much iron?
While iron is important, too much iron can be harmful. Excess iron can accumulate in the organs and cause symptoms such as nausea, stomach pain and liver damage. Therefore, only take iron supplements in consultation with your doctor.
When should you see your doctor?
If you suspect you have an iron deficiency, or if you've changed your diet, it's a good idea to get your iron levels checked. A simple blood test can provide answers and help you adjust your diet or supplementation needs.