Iron plays a very important role in keeping you healthy, but how can you tell if you are getting enough?
Here are 5 things you need to know about iron
1. Iron is a Whole-Body Mineral
Iron is needed to make haemoglobin which is needed in your red blood cells. Haemoglobin delivers oxygen to every cell in your body and is essential for healthy brain function and brain development in children.
2. There are many reasons why some people are not getting enough of iron
- It is very rare for people to consume too much iron. The recommended daily intake for a man is 8mg and for a woman 18mg.
- Women in particular are at risk of iron deficiency due to loss of blood through menstruation.
- Women tend to eat less red meat than men.
- Vegetarians and in particularly vegans are at risk of anaemia.
3. Iron boosts your immune system
One of the tell-tale signs of iron deficiency is that you may get sick for longer and more often.Some other tell-tale signs of iron deficiency are shortness of breath during exercise, a rapid heartbeat, dizziness, headaches, irritability as well as a pale appearance.
4. Iron is not absorbed equally
There are two different types of iron. These are heme iron and non-heme iron. Heme iron is the iron that comes from animal sources. Heme iron absorbs very readily. Non-heme iron comes from plant sources such as dried lentils, beans, peas, whole grain pasta and breads, tofu, green leafy veges, dried fruits such as dried apricots, eggs (a little). This type of iron is not absorbed as readily as heme foods.
5. Adding iron to your diet is not as hard as you may think
Aim to include iron rich foods in every meal. In order to boost the absorption of iron in the foods, consume it with a vitamin c food. Calcium decreases the absorption of iron. Another good idea is not to consume tea with iron rich foods as the tannins will interfere with the absorption of the iron.
Originally published on Nov 28, 2016
