OH! Magazine - Australian Version December 2018 | Page 16

( NUTRITION )
NUTRITION Q&A
ASHLEIGH
FELTHAM
Ashleigh Feltham answers your nutrition and health questions.
Q
UESTION: I’ve just been told I have
low iron. What should I do now?
ANSWER: When you have low iron levels,
you tend to feel run down, tired, have
regular headaches, constantly fatigued,
unable to fully concentrate, and unable to
cope with any intense session at the gym.
Interestingly, almost two in three
Australian women, aged over 18 years,
have an iron deficiency.
If your body is iron deficient it means you
don’t have enough iron required to
function properly. There can be many
causes of low iron, including:
•
•
•
•
•
You have heavy periods.
Your genes may predispose you to
this condition.
You are an elite athlete and not
eating extra iron-rich sources
needed, which can cause damage to
your red blood cells.
Gut conditions like irritable bowel
syndrome and coeliac disease.
If you are a vegetarian or vegan and
not eating enough plant sources to
achieve your iron needs.
The first step to resolution is
supplementation with iron supplements.
Talk to your GP about which one is best
for you. In addition to this, a diet rich in
iron is equally as helpful in the long-term
to keep your iron levels in a range your
body needs.
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OH! MAGAZINE ( JUNE 2018 )
How much iron do you need?
Women aged 18 to 50 years need 18mg
of iron every day which can seem like a
big ask when considering that men
require less than half the amount, at just
8mg a day.
How to get enough from your diet
Haem iron is the easiest source of iron for
your body to use and this is the same iron
you’ll find in animal meats, chicken and
fish; your body can absorb 20 per cent of
haem iron.
The other type is non-haem or the non-
animal form of iron, which is contained in
plant foods like wholegrains, legumes,
tofu, fortified food and beverage products,
leafy greens and nuts and seeds.
Unfortunately, only 6.4 to 18 per cent of
non-haem iron is absorbed in your gut,
which is one reason why vegetarians and
vegans need to be mindful to include
sufficient iron-rich foods in their diet.
The daily recommendation for women
aged over 18 years, is to eat 2.5 serves of
meat sources or alternatives; 6 serves of
whole grains; and 5 serves of vegetables.
Eating from these three categories
ensures a balanced diet that also covers
all the necessary sources of iron.
If you are a vegetarian or vegan here are a
few tips to help your body absorb more
iron:
1. Include a source of vitamin C with
your meal, such as a side salad that
is sprinkled with vinegar or lemon
juice; this is a great way to increase
the absorption on non-haem iron.
2. Do not drink any tea or coffee with
your meal, as the caffeine, tannins
and polyphenols will stop iron from
being absorbed in your gut.
3. If you take calcium or iron
supplements, avoid doing so when
you want to absorb iron, as the
calcium will bind to the iron, and
your body won’t be able to absorb it.
4. Oxalate and phytates are not a friend
to iron. These are found in spinach,
legumes and foods that are high in
fibre.
Try using these handy tips to increase the
amount of iron absorbed in your diet, and
if in doubt seek out a professional such
as an accredited practicing dietitian to
make sure you are meeting all your body’s
needs.
YOU CAN CONTACT ASHLEIGH VIA:
Web: feedyourfuturedietetics.com
Facebook: FeedYourFutureDietetics
Instagram: @feedyourfuturedietetics