| |
| Iron Maidens |
IRON deficiency! It gets very few newspaper column inches, yet it affects more young women than obesity and it certainly deserves more media coverage than fad diets, many of which increase the risk of this nutrient deficiency.
The National Irish Teens Survey carried out by IUNA in 2007 found that 74% of teenage girls (almost 3 out of every 4) and 19% of boys (almost one in five) were not getting enough Iron in their diets (1). In Europe too, iron deficiency is considered to be one of the main nutritional deficiencies affecting many vulnerable groups such as pregnant women, infants and fussy eaters, athletes, teenagers and especially vegetarians (2). |
| |
|
| |
| Why we need iron… |
| |
Iron is an essential component of the two oxygen-carrying proteins, haemoglobin and myoglobin. Most of our iron is found in the haemoglobin of red blood cells, where it helps to transports oxygen to cells and carries carbon dioxide away. Myoglobin is in our muscles, where it stores oxygen that will be used during physical activity.
Iron also helps in immune function, cognitive development, temperature regulation, energy metabolism, and work performance.
Interestingly about 90% of iron in our body is conserved and reused every day. The rest is excreted. In order to maintain iron balance, our diet must supply enough iron to meet the 10% gap that our body has excreted or else deficiency will result.
|
| |
| If we don’t have enough iron in our diet… |
| |
Deficiency impairs mood, ability to concentrate and physical performance, and can lead to anaemia.
Symptoms of iron deficiency include fatigue, poor circulation, depression, reduced recovery from exercise, reduced physical and mental performance and anaemia.
The lesser-known problems include a defective immune system, loss of fertility, difficulty in swallowing, irritability and even confusion.
|
| |
| Recommended daily requirements for Iron |
| |
| Age Group | Iron requirements per day | | | | | | | | | | | | | | | | | | Females pregnant / lactating |
| |
|
| Reference: Food Safety Authority of Ireland |
| |
| Maximising your iron intake |
| |
Dietary sources of iron are found in two forms: haem iron and non-haem iron. Approximately 40% of iron found in meat is haem, with the best sources being liver, seafood, lean meat, and poultry. Haem iron is seven times more easily absorbed than non haem iron.
Meat, eaten at the same meal, can also help to increase the absorption of iron from vegetables, cereals, fruits and nuts. A good source of vitamin C (e.g. orange juice, citrus fruit or kiwis) can also help to promote the absorption of iron from these foods.
Eating rich sources of lean meat (beef, pork and lamb) three times a week can boost your iron intake and the redder the meat the better.
Non-haem iron is mainly provided from plant sources. It is less efficiently absorbed. Sources high in non-haem iron include cooked spinach, beans, eggs, nuts and fortified breakfast cereals. These fortified breakfast cereals can contain 17-20% of the RDA for iron, so for vegetarians it can be a good breakfast or supper food.
Legumes and dried fruits can also contribute significant amounts of iron in a vegetarian diet if these foods are eaten often or in large amounts.
|
| |
| Iron-rich meal ideas |
| |
 | Enjoy a small glass of orange or grapefruit juice with your breakfast cereal. The vitamin C in segments of citrus fruits or kiwis can help you to absorb the iron in your breakfast cereal. |
|
| |
| Add a slice of lean beef, pork or lamb to rocket and salad vegetables in your wholemeal pitta pocket. The meat will not only add iron to the snack but will help to increase the absorption of iron from the rocket, salad and wholemeal bread. |
|
| |
| Toss some lean beef, pork or lamb into a vegetable stir fry and you will increase the absorption of iron from the green vegetables. |
|
| |
| Combine meat and dark green vegetables in meals, e.g. lamb casserole with broccoli, bacon and spinach quiche. |
|
| |
| Stuff vegetables such as peppers with tasty minced beef, pork or lamb. |
|
| |
| Use leftover cooked beef, pork or lamb in tasty salads, e.g. beef, broccoli and kidney bean salad. |
|
| |
| Add raisins and dried apricots to beef, pork or lamb curries. |
|
| |
| Enjoy different types of beans, lentils or peas, fresh or frozen during the week. |
|
| |
| References |
| 1. Irish National Teens’ Food Survey 2007 - IUNA |
| 2. Hercberg et al. Public Health Nutrition, 2001. 4(2B) 537-545. |
| |
