Iron is an essential mineral that we all need to feel energetic day-to-day.
“Iron helps to transport oxygen around the body,” Accredited Practising Dietitian, , tells SBS. “But if your iron stores are low and you don't have as much oxygen going through your body, you will feel quite fatigued. Your immune system will also become quite vulnerable to colds, flus and viruses.”
The estimates that eight per cent of preschool children, 12 per cent of pregnant women and 15 per cent of non-pregnant women of reproductive age in Australia have anaemia. Anaemia is also highly prevalent in
Iron deficiency is the major cause of anaemia.
Your immune system will also become quite vulnerable to colds, flus and viruses.
While it's vital to eat an iron-rich diet if you're iron deficient or iron deficient anaemic, you may also have to note how your you're consuming. Some people, such as those with , could have an inability to absorb iron.
Even if you absorb iron well, Deutrom stresses that what you eat and the combination of food that you consume in one sitting may influence your iron absorption. "What's really interesting is that we only absorb a small amount of iron from the diet," she says. "We absorb around 10 per cent of iron from plant-based sources and 18 per cent from animal sources.
"So we want to prioritise iron-rich foods in our diet and eat them in a way that maximises our absorption of iron."
Foods that inhibit iron absorption
Here are some food combinations you should be aware of if you have an iron-related health concern.
Wine, tea and coffee
Red wine may go down really well after work but it may not be the best beverage to have with your dinner.
Deutrom explains that wine , tea, coffee and some plant-based foods contain antioxidants called polyphenols.
have been shown to inhibit the absorption of iron from plant-based sources (non-heme iron) when consumed with an iron-rich meal.
“The tannins (water-soluble polyphenols) in a tea, coffee or red wine may all block iron absorption.
“My tip is to consume red wine, tea or coffee a minimum of one hour before or after eating an iron-rich meal.”
We only absorb around 10 per cent of iron from plant-based sources and 18 per cent from animal sources.
Milk and cheese
“When you pour cow’s milk onto an iron-rich cereal, some of the calcium in the milk will actually block the iron absorption of the cereal.”
Deutrom says it's something to be mindful of, especially if you consume a key source of dietary iron at breakfast.
Beans and nuts
Phytic acid or phytate is a naturally occurring compound found in beans, seeds, nuts and grains.
Although these foods are common sources of non-heme iron, the phytates they contain may decrease your iron absorption.
“Phytates actually block iron absorption. So that's why these foods have a lot of iron in them to start with. But it’s also why we only absorb such a small fraction of iron from them.”
Foods that maximise iron absorption
The good news is you can work around these iron-inhibiting interactions by combining sources of dietary iron with foods that actually boost iron absorption.
Carrots and sweet potatoes
suggests that foods that are high in beta-carotene may prevent the inhibitory effect of phytates on iron absorption.
One famous shows that beta-carotene foods tripled the iron absorption of meals made with rice. Iron absorption was almost doubled when beta-carotene was eaten with wheat and corn.
Beta-carotene is found in yellow, orange, and green leafy fruits and vegetables (carrots, spinach, tomatoes, sweet potatoes, broccoli and more). The more intense the colour of the fruit or vegetable, the more beta-carotene it has. Once consumed via fruits and vegetables, the body turns the pigment into vitamin A.
“I would point out that although adding foods that are high in beta-carotene increase iron absorption, there are certain populations that have to be careful about how much vitamin A they consume. and women looking to become pregnant are one group that are generally advised to avoid a high intake of vitamin A-rich foods.”
Tomatoes and broccoli
show pairing s with other foods containing high levels of vitamin C (ascorbic acid) will enhance the iron absorbed from that meal.
The effect will be greater when vitamin C is paired with a plant-based source of iron (non-heme), boosting the absorption of iron.
include citrus fruits, strawberries, white potatoes, broccoli, Brussel sprouts and tomatoes.
“An example of a vegan or vegetarian food combination that boosts iron absorption would be a wholemeal piece of toast with baked beans in a tomato sauce,” she says.
“The wholegrain toast and baked beans are great plant-based sources of iron. As they are encased in a tomato sauce it helps enhance the absorption of fat in that meal. If then you followed that meal with a piece of citrus fruit, that’s rich in vitamin C, that could enhance the iron absorption even further.”
Finally, if you're still in doubt about what to eat, see an Accredited Practising Dietitian for individual dietary assistance. If you have iron deficiency or iron deficiency anaemia, always consult your doctor for personalised medical advice.
