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Eating For Iron
By WLR Dietitian
Q: I’ve recently been diagnosed with iron deficiency anaemia
and am taking iron tablets three times a day. My doctor has
suggested I eat liver and eggs but I don’t like either of these.
What other iron-rich foods can I eat without ruining my diet?
A: Iron deficiency anaemia is one of the most common
nutritional problems in the UK and is caused by a lack of iron
in the diet. Recent statistics show that 40% of women under the
age of 34 have seriously low intakes of iron and are at risk of
anaemia as a result. Teenage girls and pre-menopausal women are
at particular risk as they have higher nutritional needs for
iron than men and post-menopausal women due to losses during
menstruation. However, people who follow a vegetarian diet may
also be at risk as these diets are typically low in iron-rich
foods.
Iron is needed to make red blood cells and is a vital
component of haemoglobin, which gives blood its colour and
transports oxygen around the body to the cells. A low iron
intake means haemoglobin levels drop with the result that the
blood carries insufficient oxygen to the cells –this is what’s
known as iron deficiency anaemia. Typical symptoms, which you’ve
probably already experienced, include extreme tiredness,
fatigue, breathlessness on light exertion, dizzy spells and an
unnaturally pale complexion.
As you’ve already discovered, liver and liver products such
as pate and black pudding are good sources of iron, as are eggs.
However, as you don’t like these foods, it’s important to find
other rich sources of iron. Red meat, especially beef, is a
great source and it’s also reasonably low in calories and fat.
In fact, an 8oz grilled rump steak provides just 289 calories
and 9.6g fat, but 4.1mg iron – that’s more than a quarter of the
iron needed by most women. Mackerel, sardines and other oily
fish also contain iron, and although they’re higher in fat and
calories than white fish, they’re packed with heart-healthy
omega-3 fats making them a good choice for slimmers and healthy
eaters. In fact, the Food Standards Agency recommends that
everyone should eat at least one portion a week. Other good
sources include bread, green leafy vegetables, peas, lentils,
dried fruit and breakfast cereals. All these foods are low in
fat and can easily be incorporated into a weight loss plan,
making them good choices if you’re slimming.
It’s worth bearing in mind that the iron in animal foods such
as red meat and oily fish is more easily absorbed and used by
the body than the iron in plant foods such as vegetables and
bread. Vitamin C also helps the body to absorb iron from food,
so you should eat vitamin C-rich foods and iron-rich foods
together eg. a glass of orange juice with a bowl of breakfast
cereal or a tomato with an egg sandwich. In contrast, the
absorption of iron is reduced by the presence of tannins in tea
and phytates in unrefined cereals such as raw bran. This means
you shouldn’t drink tea with meals and avoid sprinkling raw bran
onto breakfast cereals.
More Info
Iron Rich Food List |
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