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Are you getting enough iron?
Iron is essential for maintaining good energy levels and brain function and a strong immune system - if we don’t get enough it can lead to anaemia (iron deficiency), something women are particularly at risk of.
Signs your iron levels might be low include:
*Tiredness
*Weakness
*Dizziness/lightheadedness
*Poor appetite
*Irritability
*A shorter attention span
*Pale skin
There are two different types of iron: haem and non-haem iron. Haem iron is found in red meat, liver, poultry and fish and is easy for the body to absorb. Non-haem iron is found in fortified cereals, eggs, and certain plant foods and is not as easily absorbed. Vitamin C and animal proteins improve our ability to absorb iron, so combining vitamin C rich foods, and/or a good source of animal protein (e.g. lean red meat or fish) with non-haem foods is an easy way to boost your iron intake.
Good sources of iron include:
*lean red meat
*dark poultry (turkey, chicken thighs etc.)
*eggs
*tofu
*enriched grains
*chickpeas/hummus
*dried fruits like figs
*leafy green vegetables like spinach
*iron-fortified breakfast cereals
Tip: Caffeine inhibits our ability to absorb iron, so avoid drinking coffee or tea and other caffeinated drinks with meals as much as possible.
Think your iron levels might be low? Take our quiz to find out more!
Click here for more Eating Well articles.
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thanks for the advice! i’m pretty sure i have low iron levels and i will totally try this to get it sorted :D Posted by Cellyfone1996 "on" 02/02 "at"10:48 PM |
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I was diagnosed as having low iron when I first started having my children, nine years ago now, and even though I maintain a fairly balanced diet I still have problems keeping my iron levels up. I have tried numerous things to keep going and have found that the best thing is taking a 3 month course to boost it then I take a maintainence dose once a month, this i take about the time my period is due then i don’t forget to take them and it has been the best way for me to have it at a reasonable reading and also to help keep my energy up Posted by Julz33 "on" 12/24 "at"06:31 AM |
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I eat a healthy diet and also have low iron (am on tablets from the doctor) - it was picked up at the doctors because one of my syptoms was my nails were breaking and splitting really easily which they don’t usually do Posted by Barbarella "on" 12/04 "at"02:44 PM |
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I lived on a farm and ate lots of red meat but my iron levels were low when I was pregnant, it must have been cos my diet wasn’t balanced, obviously not having enough vitamin C to absorb it into my blood. Posted by ClaireElizabeth "on" 12/02 "at"08:02 PM |
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Getting iron from your food is the best. There is a real danger in taking iron tablets. Too much iron can be toxic. However, I do recommend Elevit, it contains 60mg of iron. I took it when I was breastfeeding and I feel like a different person. I have the energy I need to look after my daughter. Posted by aimsy30 "on" 11/29 "at"08:37 PM |
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depends if you have tolerence for iron tablets if they help you, i was eating red meat and it wasn’t helping and i couldn’t tolerate iron pills. i got put on iron shots they are a bit of a pain but if you can’t take iron pills and your iron is low its a idea to talk to your doctor about Posted by 28409 "on" 11/29 "at"04:40 PM |
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A friend of mine is anemic and she found it quite difficult to keep her energy levels up - one minute she’s up, the next she’s so down and feels low. I could always tell how bad she was by looking into her eyes though - the white bit was almost brown-like in colour? She loved eating grains though! Cereal was an all day meal for her hehe. Posted by jujuberry "on" 11/28 "at"08:11 AM |
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Our family eats loads of hummus, fish and tofu. Hardly any red meat at all since my sister’s gone veg. Do reckon us girls are low on iron though… so looks like we’ll be needing more spinach  DID YOU KNOW that orange juice helps us absorb the iron in spinach?? guess it’s the whole haem/non-haem shebang  Posted by ditto "on" 11/26 "at"08:43 PM |
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You know what?... that guy Popeye was onto something when he ate a can of Spinach the stuff is dynamite and has such high levels of just about everything that is good for you and is extremely rich in antioxidants it is like a Multi vitamin just on it’s own. The best way to have spinach is Fresh,steamed or par boiled you can get baby spinach leaves at the supermarket which make a fab salad esp sprinkled with roasted pinenuts and a lite dressing (yummy) and their is such great recipes for spinach dishes such as Spanakopita being one of my my fave….I don’t want to bore everyone to tears and I hated it for years because mum served up a soggy green mess when she cooked it…. but since I found out how great it is for you I am a convert Honestly I so don’t understand why this vegetable is so under rated….? Posted by Girly01 "on" 11/25 "at"10:39 PM |
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Ohh thats me. I take iron supplements for my low…hymaglobum (I have no idea how to spell it) Posted by Superpam "on" 11/25 "at"06:03 PM |
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I don’t have most of those problems, but I am actually anemic. I take iron supplements and eat heaps of dark green, leafy vegetables these days. Posted by cherrytf "on" 11/25 "at"04:23 PM |
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The symptoms sound like me but I don’t have an iron problem and I eat so much red meat too :/ Posted by Nikki-Nakk-Noodlexx "on" 11/25 "at"04:12 PM |
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I have an Iron problem but found that a balanced diet and vitamins helped so much!! Posted by 11903 "on" 11/25 "at"03:51 PM |
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you can get these kind of vitamin tablets from most pharmacys that give you things like iron that benefit hair and nails also. totally healthy adn good for you Posted by 31910 "on" 11/25 "at"03:46 PM |
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I found i was severely low in iron and because of that i am struggling with exams due to lack of concentration and always being tired, i say go and get a check up even if you don’t think you are, i eat looooads of red meat and i was anemic. Posted by CHRISSIEcooper. "on" 11/03 "at"09:21 PM |
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i ave saved this page as i am def low in iron Posted by tkennard "on" 08/11 "at"09:14 PM |
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Eating red meat 2-3 times a week is definately impportant to maintain healthy iron levels. Posted by Sugaax! "on" 08/08 "at"02:10 AM |
Best of the rest
