Iron
- What is iron?
- How does iron contribute to our health and wellbeing?
- How can you increase your iron intake?
- Want to know more?
What is iron?
Iron is a mineral that is used by the body to make haemoglobin, part of the red blood cells that transport oxygen in the body.
How does iron contribute to our health and wellbeing?
Iron deficiency is one of the most common nutrition problems in the world mainly affecting women and young children. Being low in iron can cause tiredness and weakness and may decrease your ability to do physical activity and your general wellbeing. Iron is an essential part of haemoglobin, the red colouring of blood, which helps carry oxygen to every part of the body. If your iron or haemoglobin count is low, this often results in a lack of energy which may prevent you from performing everyday tasks well. Iron is also part of the muscle protein myoglobin, which is why athletes need to check their iron levels regularly so as to maintain peak performance. Iron also plays a role in many enzymes and co-enzymes, especially involved with the immune system. A lack of iron can lower immunity and leave you prone to many infections
How can you increase your iron intake?
Red meat is one of the best sources of iron and its iron is well absorbed by the body, being in the form of haem iron. Red meat has twice as much iron as chicken and three times as much as fish. Generally the redder the meat the higher the iron.
Wholegrain cereals, some vegetables, legumes, nuts and eggs carry much iron, but it is non-haem iron and not as well absorbed as that from meat. The trick is to eat a variety of foods from both haem and non-haem sources everyday to ensure that you are getting enough iron.
Enhance iron absorption
The iron which is non-haem found in plant-based foods such as Bürgen® Breads can be better absorbed by the body if eaten in combination with vitamin C. Vitamin C (or ascorbic acid) makes non-haem iron an 'easier' molecule for absorption. Adding a glass of orange juice or some tomato or capsicum to a salad filling in a Bürgen® Bread sandwich may help enhance iron absorption in the meal. Even a small amount of meat may help improve iron absorption from non-haem sources of iron in the same meal. Avoid drinking tea, coffee or cola drinks with your meals as these contain substances that can inhibit the amount of iron absorbed.