Iron deficiency is one of the most common nutritional disorders in the worlds and the most common deficiency facing Australians. Particularly prevalent in young children , women of childbearing age and the elderly.

In Australia it’s estimated that one in three children under the age of three is iron deficient, especially if they are just about to have a growth spurt. And one in three women aged between 45-50yrs old.

The primary cause of iron deficiency is blood loss due to ulcers, cancer, hemorrhoids and long-term Aspirin use. Women are particularly prone if they have a heavy menstrual cycle. Infants are also vulnerable to iron deficiency due to low birth weights, introduction of cow’s milk as the main milk before 12 months, low or no meat intake and delayed introduction of solids.

Vegetarians, people with low intake of dietary iron, athletes and people suffering from malabsorption disorders like Celiac disease are also at risk.

There are 2 types of Iron that can be found in food

Haem iron and non-haem iron.

Haem Iron is the most absorbable iron and can be found in meat, poultry and fish

Non-Haem can be found in dried fruits, dark leafy greens, legumes and whole grains. To increase absorption of non-haem iron, you can combine these foods with foods that are rich in Vit C such as berries, melons, capsicums, tomatoes and citrus fruits.

Symptoms of Iron Deficiency

Fatigue

Pale skin

Brittle nails

Decreased libido

Increased susceptibility to infections

Poor concentration and memory

Dizziness

Decreased ability to exercise at full capacity

Behavioral problems in children – tantrums

Iron Rich Foods

Red meat

Poultry

Fish

Eggs

Dried beans and lentils

Green leafy vegetables-Kale, English spinach, Silverbeet

Nuts

Seeds

Wholegrain breads and cereals