Recent statistics show that 40% of women under the age of 34 have seriously low intakes of iron and are at risk of anaemia as a result. Up to 15% of children don’t get enough iron, and 1 in 8 children between 1 1/2 and 2 years are anaemic.

 

Anaemia can cause:

• tiredness and weakness
• decreased work and school performance
• slow cognitive and social development during childhood
• difficulty maintaining body temperature
• decreased immune function, which increases susceptibility to infection
• glossitis (an inflamed tongue)
• palpatations
• restless leg syndrome

Symptoms of iron deficiency anaemia could be caused by many different things. A blood test is needed to confirm the presence of iron deficiency anaemia.

People at risk of anaemia:

• Infants over 6 months
• Toddlers
• Adolescents
• Pregnant women
• Pre menopausal women

 

How much iron do I need?

Gender	Age Group	Recommended intake (mg/day), number of ★
Children	1-3 years	7
Children	4-6 years	6
Children	7-10 years	9
Teenage boys	11-18 years	11
Teenage girls	11-18 years	15
Men	19-50 years	9
Women	19-50 years	15
Men	50+ years	9
Women	50+ years	9

   

Food sources of iron

• Iron from animal sources is much better absorbed by the body than plant sources
• Vitamin C helps with absorption. High vitamin C foods include: red peppers, broccoli, strawberries, kiwi fruit & oranges.
• Tea and coffee reduce the absorption of iron, so don’t drink a cup too close to a meal

 Meat sources:

Food	Average portion	Stars
Liver	40g, thick slice	★★★
Liver pate	1 tbsp	★
Beef steak	150g, medium size	★★★
Sausage	2	★
Beef mince	125g, 4 tbsp cooked	★★★
Chicken	100g cooked	★
Pork chop	120g, 1 average	★
Sardines/salmon/mackerel	50g	★
Tuna	100g (1/2 tin)	★

 Other sources (less well absorbed):

Food	Average portion	Stars
Ready Brek	20g dry (1 small ptn)	★★★★★★
Branflakes	25g (4 tbsp)	★★★★
Weetabix	2 biscuits	★★★
Rice Krispies	30g (4 tbsp)	★★
Chickpeas	100g (4 tbsp)	★★
Lentils green/brown	75g (1/2 cup cooked)	★★
Lentils red	75g (1/2 cup cooked)	★★
Baked beans	120g (3 tbsp)	★★
Humus	50g (1 tbsp)	★
Eggs	1	★
Sunflower seeds	30g (1/4 cup)	★★
Sesame seeds	12g (1 tbsp)	★
Dried Apricots	8	★★
Dried figs	4	★★★
Raisins	35g (1 tbsp)	★
Spinach	120g (3 tbsp) boiled	★★
Avocado	½	★
Peas	75g (2.5 tbsp)	★
Broccoli	4 spears (200g)	★
Ovaltine	25g serving (4 tsp)	★★★
Milo (chocolate malt)	20g serving (4 tsp)	★★★★★★

Iron Supplements

If you have iron deficiency anaemia, your doctor may prescribe you iron supplements, as even a diet rich in iron will not be enough to correct the deficiency.

If you experience a stomach upset with iron tablets, try taking a liquid form instead.

For further information on iron or for a dietary assessment to assess the amount of nutrients in your diet, use the contact form to get in touch.