Here’s how to eat your iron

Iron is an important micronutrient which is essential for various functions in the human body. It is essential for cellular growth and differentiation, oxygen binding, transport and storage, enzymatic reactions, immune function, cognitive function, mental and physical growth. So, deficiency of iron due to either physiological or pathological reason can affect mental and physical growth resulting in decreased learning capacity and work productivity. The National Family Health Survey-3 (NFHS-3) data suggests that the prevalence of anaemia in India among adolescent girls (15-19 years) is 56%. According to WHO, guidelines for control of Iron deficiency anaemia (IDA), nutritional anaemia is a major public health problem in India and is primarily due to iron deficiency. With such high prevalence all over India, it is important to include more iron into the diet that can help prevent iron deficiency anaemia and improve general health.

Dietary iron is present in two forms, haem iron (HI) and non-haem iron (NHI), with haem iron being absorbed from the gut with greater efficiency. Animal products, such as meat, poultry, and fish contain both haem and non-haem iron. People who eat meat are consuming both types of iron, but, because the body does not absorb non-haem iron very well, vegetarians and vegans may be at higher risk of developing anaemia than meat-eaters.

So here are a few ways by which you can increase your iron consumption:

Include iron-rich foods: A balanced diet will make sure to cover up your recommended iron intakes for the day. Foods that are rich in non-haem iron include liver, lean red meat, chicken, oysters and fish like perch, salmon or tuna. Whereas nuts and seeds, lentils and beans, tofu, dried fruits such as prunes, figs, and dates, soya, molasses and dark green leafy vegetables such as kale are rich sources of haem iron. Make sure to include one serving of soaked nuts and seeds daily in your diet. Incorporating a variety of seasonal vegetables, whole grains like ragi, jowar, bajra and lentils will cover-up the iron requirements for vegan or vegetarian people. 

Vitamin C is crucial: Ascorbic acid or vitamin C occurs naturally in vegetables and fruits, especially citrus varieties like oranges, gooseberry and lemon. It enhances the absorption of iron and increases bioavailability by 4 times; therefore, iron-rich foods should always be paired with vitamin C rich foods for better absorption. 

Reduce Tea and coffee intake: Compounds in tea and coffee called tannins can act as chelators, binding to minerals and inhibiting the body’s ability to absorb them. Hence, separate coffee and tea timings (though herbal is okay) from iron-rich meals and supplements.

Watch out for phytates: Bran, grains, legumes, and nuts contain substances known as phytates. Phytates may interfere with the absorption of iron and other nutrients if consumed in large quantities. Therefore, pair phytate rich foods with vitamin C rich foods to increase bio availability. Soaking or fermenting phytate-rich foods before eating them may help increase iron absorption.

Over to you

Iron is a vital mineral crucial for maintaining optimal health. Including iron-rich foods should be a part of a balanced diet. However, make sure not to go overboard with iron-rich foods or supplements as an excess of them can cause toxicity.