The Importance of Dietary Iron

Iron is an essential mineral found abundantly in red blood cells and muscle cells. It's responsible for transporting oxygen from the lungs to cells all over the body via haemoglobin and myoglobin. 

This mineral works to preserve various vital bodily functions to sustain energy, maintain healthy blood, regulate the gastrointestinal system, improve the immune system and regulate body temperature. It's also utilised in the production of various hormones and is needed for proper growth and development. 

Iron levels differ from person to person based on sex, age and weight, however low levels of iron can leave you feeling unmotivated, fatigued, dizzy and weak. 

Haem vs Non-Haem Iron

Haem iron is found in animals foods, while non-haem iron is rich in plant foods. Haem iron is more easily digested however, when iron stores are already low, non-haem iron seems to be more efficiently absorbed, especially when eaten with vitamin C rich foods. 

When stores are high, non-haem iron can be absorbed by the intestines, whereas the body has limited ability discarding excess haem iron, which could lead to health consequences. 

For those not following a plant-based diet, it is recommended to eat a variety of plant foods alongside animal-based foods to effectively incorporate non-haem iron sources.

Tips To Enhance Iron Absorption

• Eat alongside vitamin C rich foods (citrus, capsicum, dark leafy greens, melons, strawberries)

• Eat alongside vitamin A rich foods (carrots, apricots, kale, spinach, sweet potato)

• Avoid eating alongside calcium rich foods

• Avoid eating alongside polyphenol- rich beverages (tea, coffee, wine)

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