The importance of iron in women’s health

Iron is crucial for women's health due to several reasons:

1. Iron is a key component of hemoglobin, the molecule in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron levels are essential for preventing fatigue and maintaining energy levels.

2. Women of reproductive age are particularly at risk of iron deficiency due to menstrual blood loss. Ensuring sufficient iron intake helps prevent iron deficiency anemia, which can lead to symptoms like weakness, dizziness, and difficulty concentrating.

3. Iron needs increase during pregnancy to support the growing fetus and placenta, as well as the expansion of the mother's blood volume. Iron deficiency during pregnancy can lead to complications such as premature birth or low birth weight.

Common Signs of Low Iron

Many women experience iron deficiency without realizing it. Common symptoms include:

• Dizziness

• Headaches

• Loss of appetite

• Poor exercise performance

• Shortness of breath

• Tiredness

• Weakness

If you are worried about your iron levels or are experiencing any of these symptoms, it is important to speak with your GP.

Types of Dietary Iron

There are two types of dietary iron:

• Haem Iron: Found in animal-based foods and is absorbed more efficiently by the body 

• Non-Haem Iron: Found in plant-based foods and is less easily absorbed

Foods High in Iron

Iron-rich foods include both animal-based and plant-based sources:

• Animal-Based: Eggs, fish, poultry, red meat, offal (liver, kidney, pate)

• Plant-Based: Dried apricots, leafy green vegetables (spinach, silverbeet, kale), legumes (baked beans, lentils, chickpeas), oats, quinoa, seeds, nuts (almonds, cashews), tempeh, tofu, wholegrain bread and cereals

• Iron-Fortified Foods: Iron-fortified cereals

Eating to Increase Iron Absorption

To maximise iron absorption, consider these tips:

• Eat foods containing vitamin C (citrus fruits, strawberries, kiwifruit, green leafy vegetables, tomatoes, broccoli, capsicum) with your meals to enhance iron absorption.

• Avoid tea, coffee, dairy, and soy with meals as they can inhibit non-haem iron absorption.

• If taking calcium supplements, do so at least one hour before or after meals as calcium can interfere with iron absorption.

• Eat meat and vegetables together to increase the amount of iron absorbed from plant-based foods.

Thank you for reading!

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