Are you suffering from symptoms including: looking very pale, breathlessness, dizziness and fatigue?
Iron deficiency is one of the most common deficiencies around the world, however it often goes undetected because people put the symptoms down to everyday life stresses. High-risk groups likely to suffer include menstruating women, pregnant and lactating women, teenage girls and female athletes.
Iron is an important mineral that is essential to numerous bodily functions, including the transport of oxygen in the blood which is transported to the body's tissues (including muscles). This function is essential in providing energy for daily life. When the body is suffering from iron deficiency this can lead to fatigue, tiredness and decreased immunity.
Types of iron:
- Haem iron is only found in animal products.
- Non-haem iron is only found in plant based products.
How to treat iron deficiency without supplements
Suggested dietary inclusions:
- Meat, poultry and fish are strong sources of Haem iron.
- Vegetarians must consume twice as much dietary iron each day as non-vegetarians as non-haem iron is harder for the body to absorb.
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- Sources: wholegrain cereals, dark green leafy vegetables, broccoli, nuts & seeds
It is important to note that some foods can also enhance iron absorption such as those high in vitamin C (kiwifruit, broccoli, leafy greens, berries, citrus, tomatoes), while things like tea and coffee can interfere with the absorption.
*Hint: have a big salad full of leafy greens with your steak, followed by some strawberries for dessert to boost iron absorption!
** always consult a doctor before self-diagnosing
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
