19 of 19

Write now Article Tools

We must firstly understand the importance of why we need foods rich in iron in our diet - If our iron levels are low, the amount of haemoglobin in our red blood cells, as well as the number of red blood cells, is reduced. This is called anaemia. Anaemia can cause tiredness, lethargy, palpatations, shortness of breath and dizzyness. Severe cases can cause angina,headaches and leg pain (intermittent claudication). Anaemia can be confirmed by taking a blood test.

All the tissues and cells in the body depend on oxygen to function properly; if they receive less oxygen, they won't work so well.
On average, adult men need 8.7mg of iron a day. For women the figure is 14.8mg.
Foods rich in iron - Red meat is the richest source of iron. The iron in animal sources is absorbed easily by the body.
There is also iron in pulses (such as lentils and beans), dried fruit, green leafy vegetables, nuts and seeds, and in fortified breakfast cereals. The iron in these foods is not so easily absorbed by the body.
Liver is another rich source of iron, but it is also very high in vitamin A. So if you eat liver or liver products such as pt every week, you might want to choose not to have it more often and you should avoid taking supplements containing vitamin A or fish liver oils (which are high in vitamin A).
Absorbing iron - Try to avoid drinking tea or coffee at mealtimes or for half an hour afterwards. This is because tea and coffee contain compounds called polyphenols that might reduce the amount of iron we can absorb from food.
Vitamin C - Vitamin C is also needed for the body to absorb iron. The diet needs to be rich in Vitamin C as well as iron for the iron to be utilised in the body.
Animal Foods Rich in Iron -
Eggs - especially the egg yolk
Oily fish e.g. tuna, sardines, pilchards, cockles and mussels
Red meat (beef, lamb, pork, offal) . Poultry
Kidney, liver, heart, Lamb, game, beef , Black pudding, corned beef, faggots, Oxo, Bovril and marmite.
Vegetable Foods Rich in Iron
Wholemeal bread and flour . Iron-fortified cereals - Bran, Bran flakes, Weetabix
Beans and pulses e.g. lentils, chick peas, haricot, kidney, pinto, baked, butter, peas
Nuts - almonds, cashews, Brazils, walnuts .Rich fruit cake, gingerbread, ginger biscuits ,Curry powder, Cocoa, chocolate, black treacle ,clams, tofu, black beans, chick peas, sirloin steak, shrimp and raisin bran. Watercress, Kale .

Learn more about this author, Maggie Wilson.
Click here to send this author comments or questions.

Add your voice

Know something about Foods rich in iron?
We want to hear your view. Write now!