ARE YOU GETTING ENOUGH IRON?

Iron is an essential nutrient for everyone but especially women. Unfortunately most women are at higher risk of iron deficiencies, usually due to menstruation or dietary choices such as being vegan or vegetarian. The recommended daily intake for iron is 18 mg/day but that number is 1.8x higher if you’re vegan or vegetarian. Before we talk about iron in your diet, let’s discuss one thing first:

What even is Iron? 

Iron is part of a protein called hemoglobin that serves many important roles in your body - it delivers oxygen, helps with growth and brain development, helps your immune system, impacts your energy and even muscle building and repair - hello gains! 

There are two types of iron: Heme & Non-Heme: 

Heme iron is easier for the body to absorb and is only found in meat, poultry and fish, so if you regularly consume meat, you may be getting enough iron in the diet. 

If you consume a plant-based diet, you have a higher intake of non-heme iron. This type is a little harder for the body to absorb but don't worry because adding Vitamin C-rich foods to your meals can help your body absorb the non-heme iron better. Think: bell peppers, tomatoes, broccoli, citrus fruits, strawberries, or even a squeeze of lemon/lime juice to your meals will help! You can also use a cast-iron pan as foods cooked in iron-coated pans can help increase absorption.

Certain foods or nutrients may make it harder to absorb iron, especially iron from plant-based sources. Try to space out your coffee/tea intake from your meals, and try not to combine calcium foods with iron sources of food as calcium and iron can compete for absorption in the body. 

How to get enough iron in the diet: 

When shopping for food you can always check the %DV in the nutrition facts table. If the %DV for iron is 5 or below then it is not a high source of iron. Try to look for anywhere close to ~10% or more. 

If you don’t have dietary restrictions, include meat, fish and poultry and a variety of plant-based sources. 

If you are vegan or vegetarian, make sure to include soy foods, like tempeh, tofu, natto and soybeans, and other beans and pulses such as lentils, chickpeas and red kidney beans; any kinds of nuts and seeds; dark leafy greens; whole grains and fortified whole grains; and some select fruit such as dried prunes, dried apricots, mulberries, and goji berries. Essentially, have a diverse diet of fruits, vegetables, whole grains, nuts and seeds and pulses. 

How to tell if you’re deficient or low in iron? 

If you’re experiencing common symptoms of low iron deficiency, such as extreme fatigue, weakness, pale skin, headache, cold hands and feet, among others, discuss this with your primary care physician or registered dietitian first to see if a blood test is necessary, as that’s the only way to confirm a low iron deficiency. Iron supplements may be helpful but individuals don’t always prefer taking them due to some of the side effects. My best advice would always be to check in with your diet first and see where you can add in more iron-rich sources of food.