Vitamins
Minerals
Trace Elements
Iron
The Function
Needed to make red blood cells and ensure adequate oxygen is transported around the body. - An essential part of many enzyme reactions.
- Has an important role in the immune system.
The Facts
Iron is essential for the formation of haemoglobin in red blood cells; haemoglobin binds oxygen and transports it around the body.
A lack of iron in the diet can lead to iron deficiency anaemia. This is associated with tiredness, lack of energy, weaker immune system, pale skin and inability to focus.
The Foods
Some meat and fish (cockles, shrimps, muscles, liver, kidney, lentils, beef, sardines, and venison)
Pulses (butter beans, chickpeas),
Fortifified cereals, eggs, cashew nuts, cous cous, peas, and noodles.
Haem iron come from animal sources and non-haem iron derives from plant sources. The absorption of iron from haem sources is much more sufficient so it is important to aim to get both in your diet.
Vitamin C can enhance the absorption of iron, whereas there are substances in tea and coffee (tannin) which lower the absorption of iron. This is also true for spinach (oxalic acid) and wholegrains (phytate). If you are trying to increase your intake of iron avoid drinking tea and coffee with your iron rich meal. Try a glass of orange juice or add tomatoes (vitamin C) to your meal to enhance absorption. Liver is a good source of iron but contains a large amount of vitamin A so do not eat this if you are pregnant.
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