Iron is an essential nutrient found in many different foods. Its primary role is to transport oxygen around the body. When you don’t consume enough iron you may feel fatigued, have pale skin or feel out of breath with minimal activity. Men and women have very different iron needs. Women in their reproductive years typically require more iron due to menstrual losses each month. 

So, with all that in mind where do we actually get iron from? 

 We can get haem sources of iron from animal based foods and non-haem iron from plant foods. Haem iron is more easily absorbed, which can make it a little more difficult for vegetarians and vegans to meet their iron needs. 

Some haem sources include:

• Beef
• Chicken 
• Lamb
• Sardines 
• Kangaroo 

 Some non-haem sources include:

• Wheat bran 
• Lentils
• Muesli with dried fruit 
• Wholemeal pasta 
• Green leafy vegetables 

Some ways to improve your iron absorption are to consume foods containing vitamin C (capsicum, broccoli or pineapple) with iron rich foods, cook your plant foods and avoid consuming tea or coffee at meal times. Our dietitians are able to provide you with personalised advice on how to increase your iron intake. If you would like more information you can contact the clinic on 9494 3790 to book an appointment.