Insufficient iron in the diet is a common cause of anaemia and can lead to tiredness, lethargy and dizziness.
Could you be low in iron?
The following people may be at-risk:
- Women, especially with heavy periods.
- Pregnant and breast feeding women.
- Teenagers on strict or fad diets.
- Blood donors.
- Athletes, the elderly, new immigrants.
- People who feel tired and lack energy.
3 steps to boost iron levels
1. Eat iron-rich foods regularly
Eat red meat 3 to 4 times a week. Red meat and liver are high in 'haem' iron which is well absorbed by the body. Try the low-fat lamb recipe on page 2. Pork, chicken and fish contain less haem iron.
The iron in plant foods ('non-haem' iron) is poorly absorbed. Plant foods high in non-haem iron include iron-fortified cereals and legumes (eg. baked beans and lentils).
2. Increase iron absorption
Vitamin C and meat increase absorption of non-haem iron by up to 4 times. Vitamin C-rich foods include citrus fruits, fruit juices, capsicum, broccoli, cauliflower and cabbage.
3. Avoid tea and coffee with meals
Tea and coffee can reduce iron absorption from food, but are OK between meals.
If you are at-risk, ask your doctor about a simple blood test to check iron levels.
Please note this information was correct at time of printing.
For up to date information, speak to your doctor.