Iron is an essential mineral that helps the body produce haemoglobin, a protein in red blood cells responsible for carrying oxygen. When iron levels become too low, a person may develop iron-deficiency anaemia, which can cause tiredness, weakness and dizziness.
1. Beef: Red meat provides haem iron, which the body generally absorbs more easily than iron from plant foods.
2. Sardines: These fish provide iron alongside protein and other nutrients. They can be added to meals with vegetables.
3. Beans: Cowpeas, kidney beans and other legumes are useful plant sources of iron and fibre.
4. Dark green vegetables: Spinach and other leafy vegetables contain non-haem iron. Include a variety in your meals.
5. Pumpkin seeds: These seeds provide iron and other minerals. A small handful can be added to porridge or salads.
6. Fortified cereals: Some breakfast cereals and flour products have iron added during manufacturing. Check the nutrition label.
7. Eggs: Eggs contain some iron and provide protein, making them a useful part of a balanced diet.
How can you improve iron absorption? Vitamin C helps the body absorb iron from plant foods. Combine beans or vegetables with tomatoes, oranges, pawpaw or peppers. Tea and coffee taken with meals can reduce iron absorption in some people, so consider having them between meals.
Final thoughts: Persistent tiredness should not automatically be treated with iron tablets. Excess iron can be harmful, and anaemia has several possible causes. If you suspect iron deficiency, seek a blood test and professional advice.
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