Iron

Found in every living cell, this mineral is essential for normal functioning of the body.

Where can I get it?

Iron is found in both plant and animal foods, although it’s in a different form in each. The type of iron in plant foods is a bit temperamental – it needs help to be absorbed well - while the type of iron in animal foods is more easily absorbed by the body. With a bit of planning, a vegetarian diet can provide plenty of iron.

Good sources of iron from animal foods include liver*, meat, chicken and fish.

Plant foods that contain iron include beans, nuts, dried fruit (like dried apricots), whole grains like brown rice and most dark green leafy vegetables, such as watercress and curly kale. Some foods have iron added, like fortified breakfast cereals.

Sadly, it’s a myth that eating spinach will provide lots of iron – iron is found in spinach but there’s also another substance there which actually makes it harder for the body to absorb the iron. This substance, and others which reduce absorption, are also found in tea, coffee and whole grains. However, this needn’t be a problem if you consider the foods you eat together.

Vitamin C dramatically improves iron absorption. So, to maximise the amount of iron your body absorbs, always eat iron-rich plant foods alongside vitamin C-rich foods – for example, have a glass of orange juice, rather than a cup of tea, with beans on toast.

How much should I eat?

Requirements for iron vary between individuals and your needs change throughout your life. It’s recommended that men consume 8.7mg a day and women consume 14.8mg a day. This figure takes into account that not all the iron in the food you eat will be absorbed.

Women have higher needs than men because of the blood lost during menstruation. The recommended intake for postmenopausal women falls to 8.7mg.

Average intakes in the UK are much lower for women than they should be, at around 10mg a day. This means that a lot of women aren’t consuming enough iron, and are at risk of anaemia.

Pregnant women have higher iron needs but an increase in intake isn’t usually necessary (assuming you already meet the recommended 14.8mg a day). This is partly because menstruation stops during pregnancy so you lose a lot less, and also because your body adjusts to absorb more iron from the food you eat.

You should be able to get all the iron you need from a varied, balanced diet if you bear in mind good sources and the factors which help or hinder absorption. If you do take iron supplements you shouldn’t take more than 17mg a day. If you take higher doses under medical advice you mustn’t stop without consulting your doctor.

Try combining these iron-rich foods with foods or juice containing vitamin C, like oranges, peppers, Brussels sprouts, sweet potatoes and cauliflower.

Less than 1mg per serving:

Chicken breast: 0.4mg (100g, grilled without skin)

Bacon: 0.4mg (2 rashers, grilled)

Smoked salmon: 0.6mg (100g)

Broccoli: 0.8mg (80g)

Dried figs: 0.8mg (20g)

Raisins: 0.8mg (20g)

Baby sweetcorn: 1.0mg (80g, canned)

Tuna: 1.0mg (100g, tinned in brine)

Sunflower seeds: 1.0mg (15g)

More than 1mg per serving:

Peanuts and raisins: 1.2g (40g)

Smoked mackerel: 1.2mg (100g)

Canned chickpeas: 1.2mg (80g

Boiled new potatoes: 1.3mg (80g)

Peas: 1.3mg (80g)

Stir-fried lean pork strips: 1.4mg (100g)

Canned kidney beans: 1.6mg (80g)

Curly kale: 1.6mg (80g)

Wholemeal toast: 1.7mg (2 slices)

Watercress: 1.8mg (80g)

Grilled kippers: 1.8mg (100g)

Prunes: 1.8mg (80g, canned in juice)

More than 2mg per serving:

Wholemeal spaghetti: 2.1mg (150g cooked weight)

Lean lamb chops: 2.1mg (2, grilled)

Tinned sardines: 2.3mg (100g)

Lean minced beef: 2.3mg (100g)

Roast duck: 2.7mg (100g)

Baked beans: 2.8mg (200g)

Green lentils: 2.8mg (80g cooked weight)

Corn flakes: 3.2mg (medium bowl, 40g)

Sultana bran: 7.3mg (medium bowl, 40g)

What does it do?

One of iron’s most important jobs is to help make red blood cells. These cells carry oxygen from the lungs to all parts of the body. If there isn’t enough iron, the body can’t make enough red blood cells and oxygen can’t be transported properly.

If this happens you will suffer from the symptoms of anaemia (iron deficiency) which include feeling unusually tired, being less able to carry out physical activity, being less able to fight off illness and feeling the cold more.

Anaemia in infants can have a serious negative impact on their mental development, while older children who suffer from anaemia may also struggle to learn.

Some people are at higher risk than others of suffering from iron deficiency, for example, young women on strict diets may not eat enough food overall to get enough iron, which can be very serious, particularly as their needs are high.

Other people who may not eat a varied, balanced diet, such as children and teenagers, are also at risk. These people in particular should try to eat more animal sources of iron (where possible), avoid drinking tea with meals, and consume foods with vitamin C alongside plant sources of iron.

If you, or someone you know, recognise any of the symptoms of iron deficiency you should ask your doctor to test for anaemia, which is easily treated.

*Pregnant women should avoid eating liver because of the amount of vitamin A it contains.