You're not alone: the average daily iron intake for premenopausal women in Canada is about 12 milligrams, which falls significantly short of the recommended intake of 18 milligrams per day. Lack of iron can leave you feeling tired and weak and increase your likelihood of getting sick because your immune system isn't functioning at its peak. What you may not realize, however, is that it's not the total amount of iron you eat each day that's most important. Rather, it's the type of foods you're eating at each meal that most strongly affects your iron levels.
For example, a cup of tea with a non-heme meal, such as a three-bean salad, reduces iron absorption by 75 to 80 per cent; a cup of coffee reduces absorption by 60 per cent. Drink tea or coffee between meals rather than with meals, or make sure you include a vitamin C-rich food with your meal. Vitamin C releases iron that is bound to compounds such as polyphenols. Good sources include citrus fruit and juices, kiwi, strawberries, red and green peppers, broccoli, kale and brussels sprouts. You can double your non-heme iron absorption when you consume 25 milligrams of vitamin C (about a quarter cup/50 mL of orange juice) at the same meal. The absorption increases by as much as three- to six-fold when you consume 50 milligrams of vitamin C (about a half cup/125 mL of orange juice).
Eating a portion of meat, poultry, fish or seafood at the same meal also enhances non-heme iron absorption. For example, adding ground beef to chili will increase the absorption of iron from beans.
| At every meal, include foods that contain iron. Sources of heme iron include meat, poultry, fish and seafood. (Red meat is the best dietary source of iron.) Sources of the less well-absorbed non-heme iron include bread and pasta, beans, nuts and seeds, dried fruit (such as raisins and apricots), dark green leafy vegetables (for example, kale or asparagus) and eggs. |
| Enjoy cereal fortified with iron. For example, most instant oatmeal is fortified with iron and most regular oatmeal is not. |
| Because it's a challenge to get enough iron, women of child-bearing age (who lose iron every month) should take a daily multivitamin that contains at least 10 milligrams of iron. |
After menopause, daily requirements for iron fall from 18 milligrams down to eight milligrams, and postmenopausal women should consider taking a specially formulated multivitamin that is lower in iron. Although research has been inconclusive, some studies do suggest a link between too much iron and an increased risk of heart disease and cancer.
Liz Pearson is a registered dietitian, professional speaker and co-author of The Ultimate Healthy Eating Plan (That Still Leaves Room for Chocolate) (Whitecap).
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