IRON plays a key role in oxygen transport around our body as well as helping with our immune systems. Iron from red meat (beef, pork, lamb etc) is better absorbed than iron in plant foods. Red meat iron is called haem iron. It’s advised not to go above 70g of red meat per day, equivalent to two bacon rashers, 1.5 sausages, a third of an 8oz sirloin, five slices of ham, seven slices of salami or half a burger. Or 490g per week to lower the bowel cancer risk.
Iron in plant foods (bread, rice, pasta, spaghetti, noodles, beans, almonds, Brazil nuts, hazelnuts etc) is called non-haem iron and isn’t as effectivey absorbed as iron in red meat. Iron in plant foods need the help of vitamin C to be absorbed so it’s a good idea to combine vitamin C-rich foods like peppers, tomatoes and sweetcorn with bread, rice, pasta, spaghetti, noodles, beans etc. Also, almonds, Brazil nuts and hazelnuts should be combined with typical vitamin C fruits (oranges, berries or kiwis) in the same snack.
Polyphenol and tannin chemicals found in tea, coffee and spinach will also affect iron from plant foods being absorbed, so avoid taking these with bread, rice, pasta, spaghetti, noodles, beans, almonds, Brazil nuts, hazelnuts etc.
If you require an iron supplement due to inadequate dietary intake it’s 8.7mg for a healthy male and 14.8mg for a healthy female.
• Lee McCusker (BA; MSc; MSc; MSc; ANutr; SENr) is a registered nutritionist from Belfast and can be found on Facebook, Instagram and X. Email: attentivenutrition @gmail.com
