Iron Deficiency

Iron Deficiency

Category: nutrition

Iron is important mineral as it provides an essential component in transporting oxygen from the lungs to our muscles and tissues and for a healthy immune system. Low levels of iron result in tiredness, fatigue and the inability to shake off colds and other illnesses and may result in you not be able to perform to your optimum levels.  Iron deficiency is more common in females, and you should aim for 14.8 mg iron per day. Male requirement is slightly lower at 8.7 mg per day. Anyone on a vegetarian diet should include lots of iron rich plant foods.  Vitamin C is required to help absorb iron.

Sources of Iron

Sources of Iron

  • Red Meat
  • Offal
  • Poultry
  • Fish and seafood
  • Pulses
  • Whole grains
  • Dark leafy vegetables
  • Eggs
  • Dried fruit
  • Fortified foods

Sources of Vitamin C:

Sources of Vitamin C

Fruit & Vegetables:

  • Citrus fruit, Berries, Red Peppers, Broccoli, Spinach and Tomatoes.

Try this out:

Thai Beef Salad

(Great source of Iron and Vitamin C)

  • Sirloin or rump steaks
  • (Cooked to your own liking)
  • Dressing:
  • 1 garlic clove
  • 1 1/2 tsp brown sugar
  • 1 tbsp lime juice
  • 2 tbsp light soy sauce
  • Salad:
  • Half a cucumber
  • Handful of beansprouts
  • 1 red chilli
  • 1 little gem lettuce
  • Handful of Spinach

Method:
Mix salad ingredients, top with cooked beef and cover in dressing. Experiment with different salad ingredients and dressings.