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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
How can I get more iron in my diet?
Hi! Can you give any tips how to get more iron naturally from food, especially when dieting? My ferritin levels are 20, and I'm eating iron capsules? to bring them up, but I don't want to ruin all the progress I'm making by dieting. So how can I combine dieting and an iron rich diet? Thanks!
A.
Our expert says...
Hi,
Don’t worry; there is no problem combining dieting and an iron rich diet.
There are two types of iron – haem iron, found in meat, and non-haem iron, which is mostly found in plant foods. Plant sources tend generally to be lower in calories than meat sources and even meat eaters obtain around 75% of their iron from plant foods and, of course, these are the main sources for vegetarians and vegans.
There is a wide range of food which supplies iron. Choose from the list below according to your taste and food diet targets!
· Meat and eggs
· Pulses - peas, beans, lentils
· Soya products - such as soya milk and tofu
· Green leafy vegetables - for example broccoli, cabbage, watercress
· Wholegrains - such as wholemeal bread and wholewheat pasta
· Dried fruits - raisins, apricots, prunes and figs in particular (beware of high natural sugar content)
· Dark chocolate – in moderation of course!
Vitamin C increases the absorption of non-haem iron found in non-meat sources, so it can be beneficial to drink a glass of fresh orange juice with, or after, your meal or eat fresh fruit before your meal. On the other hand, tannins in tea and coffee can bind with iron, reducing absorption. It is therefore best to avoid drinking these within an hour of eating.
I hope this helps.Disclaimer
You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...
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