17.02.2025.
Iron is a vital nutrient that plays a key role in maintaining good health. It is essential for the production of red blood cells, which transport oxygen throughout the body.
Without enough iron, the body cannot produce sufficient healthy red blood cells, leading to a condition known as iron deficiency anaemia.
Why is Iron important?
- Helps in the production of red blood cells.
- Supports oxygen transportation in the body.
- Contributes to overall energy levels and reduces fatigue.
- Plays a role in maintaining a healthy immune system.
Sources of Iron
To ensure your body gets enough iron, include the following foods in your diet:
- Liver (Avoid during pregnancy)
- Red meat (Limit intake due to possible links to bowel cancer)
- Beans (e.g., red kidney beans, edamame beans, chickpeas)
- Nuts
- Dried fruit (e.g., dried apricots)
- Fortified breakfast cereals
- Soybean flour
Make sure these foods fit your individual needs and dietary restrictions.
How much Iron do you need?
The recommended daily iron intake varies by age and gender (based on NHS UK):
- Men (19 and over): 8.7mg per day
- Women (19-49): 14.8mg per day
- Women (50 and over): 8.7mg per day
- Women over 50 who still experience periods may need 14.8mg per day
Most people can obtain sufficient iron through a well-balanced diet. However, some groups, such as women with heavy periods, may require iron supplements. If you suspect you have low iron levels, consult a GP or a registered dietitian for professional advice.
Can you have too much Iron?
Excessive iron intake can lead to adverse side effects, including:
- Constipation
- Nausea
- Vomiting
- Stomach pain
Taking very high doses of iron can be dangerous, especially for children. Always keep iron supplements out of reach of children to prevent accidental ingestion.
Supplements
- Most people can meet their iron needs through diet.
- If taking supplements, it is not advisable to exceed 17mg per day unless advised by a GP.
- High doses (over 20mg) can cause discomfort and potential health risks.
Iron is a crucial mineral for overall well-being, but balance is key. Always aim to get iron from a varied diet and consult a healthcare professional if supplementation is needed.
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Consult a healthcare provider for personalized recommendations.
