World Iron Awareness Week, held 22 – 28 August this year, raises awareness across the globe on the importance of dietary iron and how to recognise the key signs and symptoms of low iron status. Now each year, we love to highlight the benefits of having optimal iron levels. But in all honesty, it can be a bit of a minefield navigating all the information. How do we keep it interesting for you? We’ve decided to share the key facts and background information that were highlighted this year.
Did you know that The World Health Organisation estimates that one billion people worldwide suffer from iron deficiency? Mind-blowing. Here in Aotearoa, iron deficiency is an ongoing issue, with many unaware they have low iron status. Iron deficiency rates have more than doubled in the last 13 years here in New Zealand.
So, what is this mighty mineral, iron?
Iron is a small but mighty mineral. It is a vital component for haemoglobin (more on this below), necessary for cellular function, good health and wellbeing. There are three primary roles of iron within the human body.
To transport oxygen around the body.
We all know how vital oxygen is; every cell in our body needs it to function. Haemoglobin is an iron-rich protein that facilitates oxygen transport to the tissues from the lungs.
Enable a healthy immune system
Now more than ever, the health of your immune system has been in the spotlight. Did you know that we need adequate iron stores to help our immune cells fight off infections?
Provide energy
To enable your body to produce energy from food, iron is essential for those chemical reactions to occur to utilise the energy available.
Does everyone need iron?
Yes everyone needs iron. Iron plays a vital role in cellular function, so it is important for everyone to eat iron-enriched foods. However, there are a few populations that require higher iron needs.
Infants, children, and teenagers
Iron is essential for brain development and growth from the early years through to adolescence.
Pregnant women
Iron is required to support the increased blood levels during pregnancy and to help build the baby’s iron stores.
Girls and women
During the reproductive years, females require a more significant amount of iron to support monthly blood loss during menstruation
Athletes and very active people
Iron is required to facilitate the transportation of oxygen around the body during high-intensity exercise.
People on restrictive diets
During dieting, inadequate amounts of iron may not be consumed to support levels.
Could I be iron deficient?
Iron deficiency symptoms are closely associated with being ‘unwell’ or having a ‘busy lifestyle’, so it is essential to monitor your symptoms. If the consumption of iron is inadequate for a long time or during the vulnerable stages of life, iron stores within the body can become depleted and lead to low iron status. Having one or more of the following symptoms could indicate low iron status but be sure to contact your GP for the relevant blood tests to be sure.
Feeling tired or lethargic, lack of physical strength (tire quickly)
Irritable or grumpy
Frequent infections (impaired immunity)
Impaired thermoregulation (feel the cold easily)
Reduced appetite
Impaired brain function (lack of concentration)
The World Health Organisation estimates that one billion people worldwide suffer from iron deficiency [1]. This is mind-blowing. Let's break it down a little.
8 out of 10 toddlers do not meet the recommended daily intake of iron [2]
At seven months, a baby needs more iron than its dad [3]
Iron is crucial for brain development in babies and toddlers
14% of children under the age of two are iron deficient [4]
Over 1/3 of teenage girls do not achieve their daily iron requirements [5]
1 in 14 New Zealand women are low in iron [5]
So, what can I do to improve my iron status?
You can obtain iron from many food sources, but the bioavailability (iron that can be absorbed and utilised) varies across different foods. So consuming iron nutrient-dense foods is important, but what foods contain iron? There are two categories of iron-rich foods: Haem and non-haem.
Haem iron foods (15-20% absorbed)
Beef, lamb, liver, kidney, pork, venison, mussels, and oysters.
Non-haem iron foods (5-12% absorbed)
Bread, breakfast cereals, beans and lentils, eggs, nuts, fruit, and vegetables.
It's one thing to eat iron-containing foods, and it's another to have your body absorb iron. Knowing that the body absorbs haem and non-haem iron via different pathways is essential and we have a few top tips to help you improve your iron intake and aid absorption.
Top tips to improve iron intake and absorption
Love your veggies
You will love your vegetables more when we tell you they actually help you absorb more of the iron from your food by up to four times. Now that is a win. So eat your red meat and vegetables together.
I see red
We all love a bit of ‘Split Enz’, but here we are talking about colour. Red meats are generally richer in haem iron than white meat, poultry, and fish, in this occasion, the redder, the better.
Keep meals tannin free but add vitamin C
Tannins found in tea and, to a lesser extent, coffee reduces the amount of iron the body can absorb from foods. However, vitamin C helps the body absorb iron from food. So, add some kiwifruit to your morning oats or smoothie, and leave time between your breakfast and your morning cuppa.
Variety is the spice of life
We all love variety in life, so fill your plate in the same way. Eating a variety of foods is the best way to ensure you are getting enough iron (as well as other nutrients). A balance of fruits and vegetables, wholegrain bread and cereals, dairy products and red meat, chicken, and fish. Great meat alternatives are beans, lentils, eggs, and tofu.
Be iron smart
Remember, infants, girls and people who have periods, teenagers, pregnant and breastfeeding mothers, sports people, vegetarians, and the elderly are most at risk of being iron deficient. Learning how to cook iron-rich dishes will help keep those iron levels up.
A note: often the little ones are low in iron as they won't eat large amounts of food, or often take a bottle or milk feed over eating food. One way to combat this is to try and get food in first before their appetites are lessoned from having milk close to meal times.
Could you be low on iron? Take the quiz to check for common signs and symptoms of low iron. If you think you or anyone in your family may be at risk of iron or have any concerns, please get in touch with your GP. For tailored nutritional advice, book a chat with one of the friendly team members at Feel Fresh Nutrition.
References:
[1] Murray CJL, Salomon JA, Mathers CD, Lopez AD. The global burden of disease. Geneva: World Health Organization. (2002).
[2] Wall, CR et al. (2008). Ethnic variance in iron status: is it related to dietary intake? Public Health Nutr 12 (9):1413-1421.
[3] National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra: NHMRC, Wellington: Ministry of Health, 2006.
[4] Grant, CC et al. (2007). Population prevalence and risk factors for iron deficiency in Auckland, New Zealand. J Paediatr Child Health 43: 532-538
[5] University of Otago and Ministry of Health. (2011). A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. Wellington: Ministry of Health.