iron

Iron plays an important role in the transportation of oxygen around the body, muscle metabolism, physical growth, neurological development, cellular functioning and the synthesis of some hormones. 

Iron deficiency is the most common deficiency due to its prevalence in a number of population groups.  Menstruating & pregnant women, infants, individuals with gastrointestinal issues such as celiac and Crohn’s disease and vegan/ vegetarians are all at greater risk.

With the decrease in meat consumption and the increase in plant based diets it is important to adapt your diet with conscious considerations of nutrients availability and absorption. Heres why— 
Iron exists in two forms, heme which is found in animal products and non-heme which is found in plant products. Heme iron it easily absorbed and utilised by the body whereas non-heme must undergo a chemical change before it is absorbed. Despite the abundance of iron rich plant sources the rate of absorption is slower and can be more susceptible to the presence of other dietary influences.

For example, calcium and tannins inhibits the absorption of iron which can make it hard to monitor whether the iron rich food you are consuming is translating into your haemoglobin levels or ferritin stores. 

Plant based Iron Sources 

• Chickpeas, beans, Lentils

• Tofu

• Cashews, almonds

• Chia, flax seeds

• Green leafy vegetables

• Dried apricots & figs

In translation, avoid milky cups of tea, coffee or dairy snacks along side iron rich meals, instead, incorporate a piece of fruit such as a kiwi or orange which is high in vitamin C to increase absorption. 

Ideally all nutrients should be attainable through a healthy and balanced diet, however in some cases supplementation are required. 
It is encouraged to have routine blood checks to determine whether you are deficient, those suffering from the following symptoms should book in with their health care professional— 

• Fatigue & lack of concentration

• Trouble regulating body temperature, so cold hands, feet, or generally feeling cold

• Pale skin, brittle nails, hair loss

• Gastrointestinal irregularities

*Iron deficiency can also have an affect on cognitive function and in the case of infants and children low iron levels can affect cognitive development.  

Functional tips— 

• Dried fruit makes for a good snack 

• A tin of beans can be a great addition to home cooked meals 

• Find iron fortified foods, but don’t rely on them

• Red meat and boney fish are good sources of iron 

• consume vegetables such as cauliflower, cabbage & tomatoes