Since iron is not something our body can produce for itself, we have to absorb it from the food we eat. While the body only needs between one and three milligrams of iron per day, we have to consume significantly more than that in our diets to ensure a sufficient supply of iron. This is because a body can only use about 10% of the iron it consumes.
The recommended daily iron intake is about 15 mg for women and 10 mg for men. Women are generally more likely to develop an iron deficiency due to the monthly loss of iron associated with menstrual bleeding.
We have compiled some tips on preventing iron deficiency below:
- Animal sources of iron are more easily used by the human body. Red meats and liver are particularly good iron sources.
- Good plant sources of iron: legumes, like lentils or soybeans, nuts and seeds, like pistachios or sunflower seeds, vegetables and herbs, like water cress, parsley and onions.
- Since milk and dairy products do not contain much iron, meat and vegetables are preferable.
- Convenience foods often contain substances that impede iron uptake. Fresh foods and unprocessed frozen foods are therefore preferable.
- Vitamin C boosts the uptake of dietary iron. Thus, it can be helpful to drink a glass of fruit juice or a mix of juice and sparkling water with your meals.
- Iron absorption is inhibited by coffee, tea, milk, cocoa and cola, as well as red wine. These beverages should therefore be avoided, particularly at mealtimes.