Iron.

Let’s Talk Iron Intake. A lot of us don’t get enough, especially our plant-based friends.

Dietary iron is found in two forms.

Heme Iron – Found in animal products, easily absorbed.  

Non-Heme Iron – Found in plant foods and dairy, less readily absorbed.

The recommended intake for adults??

Men – 8mg/day

Menstruating women – 18mg/day !!!!!!! (notice the significant increase here).

Postmenopausal women – 8mg/day

How to increase your intake?

Eat these foods.

Animal sources.

-               Lean red meat

-               Chicken liver

-               Beef liver

-               Eggs

-               Oysters

-               Fish and Poultry

Plant sources.

-               Lentils

-               Leafy greens

-               Sweet potato

-               Nuts and seeds

So, your eating iron, but you want to increase the absorption?

-               If you can, opt for heme iron sources such as lean red meat, oysters, eggs, liver.

-               If vegetarian or plant based, ensure there is iron in each meal. Ie. nuts and seeds, lentils, leafy greens, grains.

-               Soak grains and legumes to reduce phytic acid (an anti-nutrient that inhibits iron absorption)

-               Add a vitamin C source with your iron (a squeeze of lemon on your leafy greens, some capsicum in your salad, or a kiwi after your meal.

-               Avoid coffee and tea with meals, as the tannins can bind to iron and reduce absorption.