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There are two types of iron – heme (found in animal products) and non-heme (found in plant sources). Heme iron is far easier to absorb from food and is found abundantly in red meat. Non-heme iron on the other hand is much harder to absorb and in addition is found in much smaller quantities in plant-based products. This is why vegetarians have difficulty maintain adequate iron stores and why they are prone to anemia. Iron-deficient anemia is a major cause of chronic tiredness.
Foods that contain heme-iron
Red meat (beef, lamb, pork, offal) is rich in iron that is easily absorbed. The darker the meat, the more iron it contains.
Poultry contains some iron, and leg meat contains more iron than breast meat.
Fish contains some iron too, especially oily fish and molluscs (mussels, etc.)
Foods that contain non-heme sources
Green leafy vegetables, such as watercress, spinach and kale, contain some iron
Whole grains, especially barley and oats
Peas and beans
Seeds and nuts, especially sesame seeds, sunflower seeds, pistachios, pecans and almonds
Egg yolks (not vegan)
Black strap molasses
Increasing iron absorption from food
Vitamin C helps the body absorb non-heme iron on plant foods. Vitamin C is found in fruits and vegetables and these should be eaten at the same time as the foods that contain iron. Alternatively, vitamin C supplements can be taken with meals.
Reduce your intake of dairy products as this will inhibit the absorption of iron from foods. This is particularly the case in women. Increase your calcium intake with other non-dairy foods such as nuts, seeds, peas, beans and green leafy vegetables.
Caffeine inhibits iron absorption from food. Don’t drink tea, coffee or cola drinks during meals. Keep them at least 2 hours away from meals.
Please note: The information in this article is not intended to take the place of a personal relationship with a qualified health practitioner nor is it intended as medical advice.
Alison Cassar is a naturopathic practitioner and nutritionist and runs a busy clinic in Sydney, Australia. Her particular interest is chronic tiredness as it’s a very common presenting symptom in clinic. Her website and e-book whydoifeeltired.com/explores the many causes of tiredness as well as solutions and prevention.
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