Where can you get iron?

Where can you get iron?

Iron is a vital mineral that is essential for oxygen transport in the body, energy production and overall wellbeing. Many people suffer from iron deficiency without knowing it, so it is important to ensure sufficient iron intake from food. In this blog post, we review the best sources of iron and how to enhance its absorption.

Good sources of iron

Iron is available from both animal- and plant-based foods, but their absorption differs significantly.

Animal-based sources of iron (haem iron)

Haem iron is absorbed by the body more efficiently than plant-based iron. The best animal-based sources of iron include:

• Red meat (beef, lamb and pork)
• Offal (especially liver)
• Chicken and turkey
• Fish and seafood (tuna, salmon, shellfish)

Plant-based sources of iron (non-haem iron)

Iron from plant-based foods is absorbed less efficiently, but its intake can be enhanced. Good plant-based sources of iron include:

• Legumes (lentils, beans, chickpeas, soy products)
• Whole grains (oats, rye, quinoa)
• Nuts and seeds (pumpkin seeds, cashews, sesame seeds)
• Green leafy vegetables (spinach, kale, nettle)
• Dried fruits (apricots, prunes, raisins)

Enhancing iron absorption

Even if iron intake is sufficient, its absorption can be challenging. You can improve the body's use of iron in the following ways:

✅ Combine iron and vitamin C – Vitamin C promotes the absorption of non-haem iron. Eat iron-rich foods together with citrus fruits, peppers or berries.

❌ Avoid coffee and tea with meals – The tannins they contain inhibit iron absorption.

✅ Sourdough bread and fermented products – For example, sauerkraut and kimchi can help with the absorption of plant-based iron.

❌ Calcium can impair iron absorption – Choose low-calcium drinks with iron-rich meals and avoid dairy products with the same meal.

Symptoms of iron deficiency and supplements

If iron intake is continuously too low, it can result in iron deficiency and even anaemia. Typical symptoms include:

• Fatigue and weakness
• Paleness
• Headaches and dizziness
• Reduced ability to concentrate
• Hair loss and brittle nails

If you suspect iron deficiency, it is advisable to consult a doctor. Iron supplements may be necessary, but they should only be used on a doctor's recommendation, as excessive iron intake can cause side effects.

Summary

Iron can be obtained from a varied diet, and its absorption can be promoted through appropriate eating habits. Adequate iron intake is important for energy, immunity and overall wellbeing. Maintain a varied diet and listen to your body's signals!

Do you eat enough iron? Share your favourite tips and experiences in the comments!