Function

Iron's main role in our bodies is the transport and storage of oxygen. Iron forms part of the structure of red blood cells which carry oxygen to every part of our body. Iron also forms part of the protein myoglobin responsible for storing oxygen in our muscles. ron plays an important part in the production of energy by our cells, as well as being required for a number of enzyme functions.

Requirements

The iron in our bodies has a limited life before it can no longer be used, and each day we loose some of our store in urine, faeces, sweat and during times of menstruation. Therefore to maintain adequate iron levels menstruating females should be aiming for dietary intakes of 14.8mg per day. Requirements may be higher for women who have heavy periods.

Findings from the latest National Diet and Nutrition Survey (2003) found that more than 40% of women aged 19 to 34 had iron intakes less than 8mg per day.

Sources

Iron is found in two different forms in the food we eat. Haem iron comes from animal tissue such as red meat, chicken, fish and eggs and is well absorbed by the gut. Non haem iron is found in wholegrains, pulses, fortified breakfast cereals, green leafy vegetables, dried fruit and nuts, and is less well absorbed.

Currently the main source of iron in the UK diet comes from cereal and cereal products providing more than 40% of our average intake. With less than 20% coming from meat and meat products.

Here is a guide to the amounts of iron found in the foods we eat:

Heam iron sources:

• 2 slices (85g) of lean beef 2.4mg
• 80g lean steak mince 1.8mg
• 1 grilled lamb chop (fat removed) 1.9mg
• 90g lean pork strips stir fried 1.3mg
• 2 slices (85g) of chicken or turkey breast 0.9mg
• ¼ can of pilchards in tomato sauce (105g) 2.8mg
• 1 smoked mackerel fillet (105g) 1.3mg
• ½ can tuna (75g) 1.0mg
• 150g grilled salmon steak 0.9mg
• 1 medium boiled egg (60g) 1.1mg

Non heam iron sources:

• 45g (7 tablespoons) bran flakes (iron fortified) 9.0mg
• 35g (6 tablespoons) corn flakes or rice krispies (iron fortified) 2.3mg
• 2 slices (75g) wholemeal bread 2.0mg
• 2 slices (75g) high fibre white bread 1.7mg
• ½ a naan bread (85g) 2.2mg
• 1 chapati made without fat (70g) 1.6mg
• 150g (6 tablespoons) cooked wholemeal pasta 2.1mg
• 150g (6 tablespoons) cooked white pasta 0.8mg
• 130g (2 ½ tablespoons) boiled spinach 5.2mg
• ½ an avocado 1.4mg
• 75g (2 ½ tablespoons) boiled frozen peas 1.1mg
• 95g (2 spears) boiled broccoli 1.0mg
• 4 dried figs (60g) 2.5mg
• 8 dried apricots (50g) 2.1mg
• 50g raisins 1.9mg
• ½ tin baked beans (200g) 2.8mg
• 105g (4 tablespoons) red kidney beans 2.6mg
• 105g (4 tablespoons) chick peas 2.2mg
• 40g (20) cashew nuts 1.5mg

Below is a suggested meal plan for one day which meets a female's recommended nutritional intake for iron:-

Breakfast

• Iron fortified breakfast cereal with semi-skimmed milk and 1 slice of high fibre white toast with low fat spread (4.1mg iron) or
• 2 slices of high fibre white toast with low fat spread and 2 eggs scrabbled (4.8mg iron)
• Combine with:- Glass of pure fruit juice

Lunch

• Tuna and avocado salad sandwich with light mayonnaise (3.1mg iron) or
• Jacket potato with ½ a tin of baked beans (3.9mg iron)
• Combine with:- Fresh fruit salad and sugar free squash

Evening meal

• Chilli made with lean steak mince and red kidney beans served with boiled rice and tomato salad (5.2mg iron) or
• Pork, cashew nut and vegetable stir fry with egg noodles (3.8mg iron)

Snacks

• 60g Hummus and 2 wholegrain crackers (1.6mg iron)
• 60g Guacamole and 3 bread sticks (0.5mg iron)
• 35g slice malt loaf (0.6mgiron)
• 40g mixed nuts and raisins (1mg iron)
• 50g snack bag dried apricots (2.1mg)

Iron supplements are available on their own, or as part of a multivitamin and can be a useful additional source if a varied and balanced diet cannot be achieved. Excessive iron supplementation can cause gastric upset such as constipation and nausea or diarrhoea and vomiting.

Check out our recipe section and try some of our iron rich recipes.

Absorption

The absorption of iron from our diet is thought to be highly variable, influenced by our bodies requirements and other parts of our diet. Heam iron is better absorbed in the gut as it is mainly unaffected by other compounds of the diet. Non heam iron is less well absorbed as it can be effected by the presence of other compounds. These include tannins found in tea, oxalate found in spinach and phytate found in high fibre cereal grains.

Iron absorption has also been found to be reduced by a high intake of calcium. However the absorption of non heam iron can also be enhanced by vitamin C.

Pregnancy function and requirements

More iron is required during pregnancy to form the red blood cells of the foetus. However there is no increase the in the recommended nutritional intake for iron during pregnancy. This is due to changed in the gut which improves absorption and because of reduced losses as we stop menstruating. However it is thought that up to half of women who are of childbearing age in the UK don't have sufficient iron stores. Where this is the case, pregnancy can increase the risk of developing iron deficiency anaemia.

During pregnancy it is important to eat a varied and balanced diet which contains good sources of iron. This is especially important for adolescent mums to be and for vegetarian and vegan women.

Tips to help maximise the absorption of iron from the food we eat include: avoiding drinking tea or coffee at meal times, leave at least 30 minutes after eating. Combining foods rich in vitamin C with your meals to enhance iron absorption. Suggestions are pure fruit juice, fresh fruit for pudding or vegetables and salad.

Iron absorption can be impaired by eating a high amount of wholegrains and soya products. As these foods often form the basis of meals for vegetarians and vegans who have a limited dietary iron intake there may be an increased risk of depleted iron stores in this group of women. It is therefore important to follow the tips already suggested, along with choosing soya products that have been fortified with iron.