We hear a lot about the benefits of Iron, but we do actually understand why Iron is good for us? Listed below are useful facts and some great tips for boosting Iron intake in your diet.

Why is Iron important??
The main purpose of iron is to carry oxygen around the body to supply it to tissues

Which foods contain Iron?
Lean red meat is a great source of iron, which is also found in chicken and fish. It can also be found in green veg, breakfast cereals, bread, pulses, dried fruit and nuts. Iron absorption from food is enhanced by vitamin C.

What happens if there is not enough Iron in our diet?
Iron deficiency is one of the more commonly occurring nutrient deficiencies in the UK. It can affect many functions of the body, including, thermogenesis (heat production), infection and immunity, and mental and motor development in children.

Who is at risk from Iron deficiency?
The groups most at risk from becoming deficient in iron are those that are experiencing rapid growth, such as:

  • Infants
  • Adolescents
  • Pregnant and menstruating women

Many factors contribute to a healthy lifestyle, but it is essential for everyone to enjoy a healthy balanced diet.

Top tips for boosting your iron intake:

  • Use extra-lean mince to make lasagne, spaghetti Bolognese, meatballs, cottage pie and homemade burgers. A dinner of spaghetti Bolognese with whole-wheat pasta will give you an impressive 6.6mg iron that’s 47 percent of the recommended daily intake while a burger in a wholemeal bap with salad provides 5.4mg of iron, and a plate of cottage pie, contains 3.7mg iron.
  • Go for red meat the darker the colour, the higher the iron content. This means beef contains more iron than pork, which contains more than both salmon or chicken.
  • The leg meat of chicken and turkey contains twice as much iron as the breast meat.
  • Enjoy an old-fashioned dinner of liver and bacon with mash, veg and gravy. Liver is a rich source of iron. A 100g serving of fried lamb’s liver contains almost 11g iron that’s more than three quarters the amount needed by teenage girls and women each day ( the exception to this is during pregnancy when liver should be avoided due to the high vitamin A content which has been linked to birth defects).
  • Start your day with a bowl of bran flakes (iron and fibre rich) and semi-skimmed milk. Most are fortified with iron so that a standard bowl provides approximately 6mg of iron. This iron isn’t as well absorbed as the iron in meat so add a vitamin C-rich fruit such as strawberries, kiwi or a glass of fruit juice to help the body absorb this iron.
  • Wholegrain bread is more iron rich than white bread, and nuts can boost intakes so swap a breakfast of 2 slices of white toast and jam for wholemeal toast and peanut butter you’ll get 2.5mg of iron.
  • Fill sandwiches or top toast with iron rich fish like canned mackerel or sardines for lunch. Oil-rich fish can help to boost iron intakes.
  • Choose lentil soup with a wholemeal roll for lunch this will provide 5.4mg iron thanks mainly to the lentils.
  • Eat a handful of peanuts and raisins and get 1.1mg of iron in just a few mouthfuls
  • Serve hummus with carrot sticks a 50g serving of the dip with 1 chopped raw carrot will give you 1.2mg iron.
  • Hummus is made from chick peas, which can help to boost iron intakes.

For additional information about iron rich foods, healthy living and healthy food recipes, visit meatandhealth.com, dedicated to helping you enjoy a healthy balanced diet and lifestyle.