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Sources of Iron

Published: September 4, 2020

Iron is an essential nutrient for health. It transports oxygen around the body, helps to store oxygen in the muscles, is involved in the function of many enzymes in the body, as well as immune function1.

Consuming insufficient iron from food can lead to iron depletion, which can result in anaemia. This results in a cascade of events, which ultimately can lead to the insufficient delivery of oxygen to cells (hypoxia)2. Symptoms associated with iron deficiency anaemia include fatigue, shortness of breath, weakness, paler than usual skin tone, orthostatic hypotension, frequent headaches and more3! Women are more likely to develop anaemia due to monthly menstruation, as well as having higher iron requirements than men.

There are two types of iron that we can get from food: haem iron, from animal-based sources and non-haem iron, from plant-based sources and some animal sources4. Haem iron is easily digested and absorbed, and on the other hand, non-haem iron isn’t 4. Having a source of Vitamin C alongside non-haem iron, such as a squeeze of lemon juice on greens, can optimise absorption, ensuring you are getting the most out of your food.

Whilst some foods may enhance the body’s ability to absorb iron, others inhibit it. Soy proteins can inhibit absorption from plant sources whilst tea, coffee and wine contain tannins that reduce absorption by binding to the iron and causing it to be excreted from the body. Similarly, phytates and fibres found in wholegrains can inhibit iron absorption and inadequate Vitamin A intake can lead to iron deficiency as it helps to release stored iron into the circulation Finally, calcium and phosphorous reduce the absorption of non-haem iron4.

In addition, there are some chronic diseases that may impact the body’s ability to absorb iron. These include coeliac disease, Crohn’s disease, chronic pancreatitis, cystic fibrosis, gastric ulcers, as well as various surgical resections of the bowel (ileostomy, etc.)5. In these cases, it is strongly advisable to consult with a dietitian and medical professional regularly for blood tests and nutritional management of anaemia. However, if you are worried at all about meeting your iron requirements, book in with Carly, our dietitian, who can assess your diet to ensure you are getting enough iron from your food.

References

  1. Hemoglobin and Functions of Iron [Internet]. ucsfhealth.org. 2020 [cited 11 August 2020]. Available from: https://www.ucsfhealth.org/education/hemoglobin-and-functions-of-iron
  2. Pittman RN. Regulation of Tissue Oxygenation. San Rafael (CA): Morgan & Claypool Life Sciences; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK54104/
  3. Anaemia [Internet]. Betterhealth.vic.gov.au. 2020 [cited 11 August 2020]. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anaemia
  4. Iron [Internet]. Betterhealth.vic.gov.au. 2019 [cited 11 August 2020]. Available from: https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/iron
  5. Saboor M, Zehra A, Qamar K. Disorders associated with malabsorption of iron; a critical review. Pakistan Journal of Medical Sciences. 2015;31(6).