May

Iron – Helpers and Hinderers

Iron in food comes from two sources. Haem iron is found in animal tissue and non-haem is found in plant foods.

Non-haem iron is less easily absorbed than haem – absorption from plant foods ranges from 1 to 10% and from 10 to 20% from animal sources.

But it gets even more complicated because other foods that we eat and what we drink can stop us absorbing what little iron is available.

Oxylates in spinach (when it is cooked) and phytates in wholegrains can stop us from absorbing the iron. As does tannin in tea. Caffeine and alcohol can also inhibit iron absorption.

To help your body absorb more iron from foods eat foods rich in vitamin C with iron rich plant foods – sprinkle lemon juice on your spinach. The good news is that the body absorbs more iron from food when your levels are low.

The best natural sources of dietary iron are liver, leafy green vegetables, wholegrains, tofu, beans and pulses (particularly chick peas and haricot beans), prunes and dates, millet, avocados, nuts, seeds and seaweeds.

Cytoplan/Nature’s Own offer 2 good iron supplements that are easily absorbed by the body: Food State Iron and Molybdenum; and Biofood Iron plus C.

Spirulina is also a good source of iron (as well as a rich source of protein, vitamins and other minerals, amino acids and fatty acids.)

Since supplementing iron and cleaning up my diet, I have noticed that I have a little more energy and my body is working the way that it should.

If you think that your iron levels are low it is advisable to get them tested either by your GP or your nutritionist. If your levels are low then supplementation should be at the advice of your nutritionist or GP. Iron, if taken in excess, may be harmful to young children.

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