Iron Bites

Iron is an essential nutrient required for many functions of the body, including the transportation of oxygen. It is also required in neurotransmitter and DNA synthesis, enzyme reactions and energy production. Iron also plays a role in dopamine synthesis (brain activity), respiration and immune resistance.

Iron deficiency can present in many different ways including fatigue and tiredness, shortness of breath, dizziness, headaches, anxiety, palpitations, poor appetite or pica (craving non-nutritive items such as dirt, ice or paper), weak, brittle or pale nails.

There are a few common reasons for iron deficiency; not consuming adequate amounts of iron from food, poor absorption, blood loss or a sudden increase in demand (pregnancy/lactation, growth spurts in young children), rapidly decreasing your store.

It is very common for women of childbearing age to be iron deficient, due to monthly bleeds.

Factors that can interfere with iron absorption:

Excessive calcium intake
Tea and coffee (tannins)
Whole-grains and legumes (phytates)
Excessive use of antacids
Eggs
Cacao (polyphenols)

These foods should be avoided 2 hours before or after eating an iron rich meal or supplement if you are aiming to increase your absorption.

Foods rich in vitamin C can increase the bio-availblity of iron.

Here are some great sources of vitamin C:

Citrus fruit
Capsicum
Broccoli
Parsley
Strawberries
Pineapple
Sweet potato

Consider including some of these foods into your iron rich meals.

Tomatoes
Aloe vera
Guava
Black currents
Kiwi
Papaya

Iron absorption is also at its best first thing in the morning. This is due to hepcidin. Hepcidin is a protein produced by the liver that helps regulate iron levels. Hepcidin levels are generally low when you need iron and high when you don’t although levels naturally vary throughout the day. They are at their lowest levels in the morning and rise throughout the day (peak at 8pm), gradually decreasing throughout the night. So the best time to consume an iron rich meals is actually in the morning.

Here are some great plant-based sources of iron:

Parsley
Kale
Spirulina
Broccoli
Apricots (dried)
Cashews

Pepitas
Sunflower seeds
Almonds
Soy beans
Beans and legumes (esp. white beans)
Beetroot

If you think you may have an iron deficiency it is always important to go to a health professional and get your levels checked as iron excess can present in a similar way to iron deficiency.

Because your body cannot produce iron itself it is super important to ensure you are getting your recommended daily intake from the foods you eat.

Here is a quick and easy snack to help boost your iron intake:

Each of the ingredients in this recipe has been chosen for their high iron content (except the vanilla, that is purely for taste).

Ingredients

1 cup cashews
1 cup pepitas
1 1/2 cups dried apricots
1/4 cup hemp seeds
3 tbsp black strap molasses*
1/2 tsp vanilla
1 tbsp water

*Molasses is the by-product from the processing of sugarcane into table sugar. Molasses is nutrient rich and high in antioxidants. It can help boost haemoglobin levels and energy production. This is mostly due to its high iron content. Molasses can be an acquired taste and may take some getting used to. If you are struggling with the flavour cut back the amount you are adding and work your way up as your taste buds adjust.

Directions

Step 1

Place the cashews and pepitas into a food processor and grind into a fine crumb.

Step 2

Add the apricots, hemp seeds, molasses and vanilla. Process until the apricots become well combined and the mixture is sticky. If needed, add the water to help bring everything together.