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Iron
for women
What
is iron?
Iron is a mineral
which is essential to ensure healthy blood and normal growth and development.
Women aged between
12 and 50 need more iron than men. The recommended daily allowance (RDA) is
14mg compared to 10mg per day for men. However, recent research has shown that
Irish women in this age group are not getting enough iron.
Which
foods can provide me with iron?
The intake of iron
is slightly complicated because while certain foods may contain iron, the body
may not be able to absorb it as readily as it can from other foods.
To achieve your
RDA, you should consume iron in its most absorbable form. One of the best sources
of easily absorbed iron is lean, red meat (beef, pork or lamb). This should
be eaten three to four times a week.
The iron in red
meat can be absorbed up to seven times more easily than iron in fruit, vegetables,
nuts and cereals.
Meat is also important
because, when eaten at the same meal, it can help to increase the absorption
of fruit, vegetables, nuts and cereals. Vitamin C also helps to promote the
absorption of iron from these foods. For example if you are eating a vegetable
dish, add a glass of orange or grapefruit juice. The vitamin C in the juice
will help to promote the absorption of iron from the vegetables.
Chicken and fish
is also a good source of iron.
Liver is a good
source of iron, but pregnant women should NOT eat liver because of its high
vitamin A content.
What
tips can I follow to ensure I am getting enough iron?
There are many
ways in which you can boost your intake of iron:
- Drink a glass
of orange/grapefruit juice with your breakfast cereal. This will help to increase
the absorption from the cereal.
- Add lean beef,
pork or lamb to a vegetable stir fry. This will increase your absorption of
iron from the green vegetables.
- Add a slice
of lean beef, pork or lamb to a salad or salad sandwich. The meat will add
iron to the snack and will also help to increase your absorption of iron from
both the salad and bread.
- If you are having
sausages and rashers for your breakfast, add some black pudding and a tomato.
- As a snack,
have pate on wholemeal bread.
- Add raisins
and dried apricots to beef, pork or lamb curries.
- Remember baked
beans and peas are considered vegetables and should be eaten with some meals
during the week.
What
if I am a vegetarian?
If you are a vegetarian
(or a vegan), you should consult a doctor or nutritionist about your diet.
It is essential
that you get enough iron in your diet. Since you are cutting out the food that
is recognised as being the best source of easily absorbed iron, i.e. red meat,
you have to seek alternative sources.
A nutritionist
can advise you on how to ensure you are getting enough iron in your diet, for
example taking vitamin C to help with the absorption of iron from vegetables.
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