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What is Iron?
Iron is a mineral found in many foods including red meat, dried fruit and fortified cereals. Iron can be found in the diet in two forms; heme found in meat and fish products and nonheme in plant and fortified foods.
The UK government recommends and intake of 8.7mg per day for male adults, 14.8mg per day for adult females aged 19-50 years and 8.7mg per day for females aged 50 and above. For example eating 30g multigrain hoops cereal, 30g cashew nuts and 150g beef rump steak would meet the intake target. Women aged 19-50 years have a higher recommended intake due to the loss of iron during the menstrual cycle.
What is the role of Iron?
Iron supports the maintenance of red blood cells, that carry oxygen in the body. This mineral also supports the normal function of the immune system and the brain. A lack of iron in the diet can lead to the development of iron deficiency anaemia resulting in tiredness, headaches, shortness of breath and paler than usual skin.
What foods contain Iron?
Foods rich in iron include liver, red meat, beans, nuts, dried fruit, soy bean flour and fortified breakfast cereal. A range of iron sources in the diet is recommended to prevent a high intake of red meats.
Consuming iron-rich foods with vitamin C-containing food or drink such as citrus fruits can help maximise iron absorption. However, consuming tea, coffee and some dairy products with iron-containing foods may reduce iron absorption. A healthy, balanced diet should contain a sufficient amount of iron to meet the recommendations
Further Resources:
- Vitamins and minerals – Iron – NHS
- Vitamins and Minerals – Nutritional Information
- https://whitworths.co.uk/7-iron-rich-dried-fruits-and-nuts/
References:
Public Health England (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. Available at: https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 21 Aug 2024].
National Health Service (2020). Iron: Vitamins and minerals. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ [Accessed 10 September 2024].
National Health Service (2024). Iron deficiency anaemia. Available at:
https://www.nhs.uk/conditions/iron-deficiency-anaemia/ [Accessed 10 September 2024].
National Institutes of Health (2023). Iron. Available at: https://ods.od.nih.gov/factsheets/IronHealthProfessional/ [Accessed 10 September 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.