Body and Soulhs

Boosting Your Iron Intake

We hear a lot about the benefits of Iron, but we do actually understand why Iron is good for us? Outlined below are a number of useful facts and some great tips for boosting Iron intake in our diet.

Why do we need Iron?
The main purpose of iron is to carry oxygen around the body to supply it to tissues

Which foods contain Iron?
Lean red meat is a great source of iron, which is also found in chicken and fish. It can also be found in green vegetables, fortified breakfast cereals, bread, pulses, dried fruit and nuts. Vitamin C is known to enhance the absorption of Iron from food.

What happens if we can not getting enough Iron from our diet?
Iron deficiency is one of the most commonly occurring nutrient deficiencies in the UK. It can affect many functions of the body, such as, thermogenesis, infection and immunity, and mental and motor development in children.

Who is most at risk from Iron deficiency?
The people groups most at risk from becoming deficient in iron are those that are experiencing rapid growth, such as:

• Infants

• Adolescents

• Pregnant and menstruating women

 

There are many aspects to a healthy lifestyle for people of all ages, but it is essential for everyone to enjoy a balanced diet.

Useful tips for boosting your iron intake:

• Use extra-lean mince to make lasagne, spaghetti Bolognese, meatballs, cottage pie and homemade burgers. A dinner of spaghetti Bolognese with whole-wheat pasta will give you an impressive 6.6mg iron that's 47 percent of the recommended daily intake while a burger in a wholemeal bap with salad provides 5.4mg of iron, and a plate of cottage pie, contains 3.7mg iron.

 

• Go for red meat the darker the colour, the higher the iron content. This means beef contains more iron than pork, which contains more than both salmon or chicken.

 

• Choose leg meat rather than breast meat when you're having roast chicken or turkey it contains twice as much iron.

 

• Enjoy an good-old dinner of liver and bacon with mash, vegetables and gravy. Liver is a rich source of iron. A 100g serving of fried lamb's liver contains approximately 11g iron that's more than three quarters the amount needed by teenage girls and women each day (except during pregnancy when liver should be excluded from the diet).

 

• Start your day with a bowl of bran flakes and semi-skimmed milk. Most are fortified with iron so that a standard bowl provides 6mg of iron. This type of iron isn't as well absorbed as the iron in meat so add a vitamin C-rich fruit such as strawberries, kiwi or a glass of fruit juice to help the body absorb this iron more easily.

 

• Wholegrain bread is more iron rich than white bread, and nuts can boost intakes so swap a breakfast of 2 slices of white toast and jam for wholemeal toast and peanut butter you'll get 2.5mg of iron.

 

• Fill sandwiches or top toast with canned mackerel or sardines for lunch. Oil-rich fish helps to boost iron intakes.

 

• Choose lentil soup with a wholemeal roll for lunch this will provide 5.4mg iron thanks mainly to the lentils.

 

• Eat a handful of peanuts and raisins and get 1.1mg of iron in just a few mouthfuls

 

• Eat hummus with carrot sticks a 50g serving with 1 chopped raw carrot will give you 1.2mg iron.

 

• Hummus is made from chick peas, which can help to boost iron intakes.

 

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