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Increasing Iron

To anyone who has anorexia or bulimia, this is for you. The chances are, given the nature of your behaviour, you do not have enough iron in your body to function at an optimal level. The two main ways that will indicate to you that your iron levels are depleted are LETHARGY (i.e. sleepiness and sluggishness) and/or AMENHORREA (i.e loss of regular menstruation cycle). Without enough iron, not only might you lose your periods temporarily, but the loss might be irreversible. Therefore, I urge you to read, absorb, and put into action, the following information:

1. Include foods containing Vitamin C (e.g. oranges, tomatoes and fruit juices) with your meal.

  • Fresh citrus juice with your cereal for breakfast will increase the iron absorbtion from the cereal.
  • Fresh grapefruit as a starter will increase the iron absorbtion from your meal.

    2. Include meat and/or fish with your meal.

  • If you put a slice of ham into a salad sandwich the meat will not only add iron to the snack but will also help to increase the absorbtion of iron from both the bread and salad.

    3. Avoid drinking fizzy drinks, teas and coffee with your meal

  • By not having these drinks with your meal you will gain more benefit from the iron in your food.

    4. Be aware that protein in meat and fish can help release iron from fibre foods.

  • By eating, for example, chilli con carne with brown rice you will increase the iron absorbtion from both the kidney beans and the brown rice.

    SOURCES OF IRON EASILY ABSORBED:
    -Absorption is increased by including foods containing Vitamin C
    -Absorption is increased by the protein in meat/fish when eaten at the same time
  • Beef
  • Lamb
  • Pork
  • Chicken
  • Turkey
  • Game
  • Liver
  • Kidney
  • Oily fish
  • Bacon & Ham
  • Meat products

  • SOURCES OF IRON LESS EASILY ABSORBED:
    -Absorption is reduced by fizzy drinks, tea or coffee when consumed at the same time
    -Absorption is reduced by 'phylates' in wholegrain cereals when consumed at the same time
  • Bread
  • Fortified breakfast cereals
  • Dried fruit e.g. apricots
  • Eggs
  • Dark green vegetables
  • Peas
  • Beans
  • Lentils
  • Chocolate
  • Cocoa


    • Copyright of Natasha Sutherland