BlueIron expert dietitian Laura Clark shares everything you need to know about iron
Sponsored by BlueIron
In a Q&A, BlueIron expert dietitian Laura Clark shares everything you need to know about iron – from its role within our bodies to the best supplements to boost low levels.
Iron is a micro mineral with a mighty role in the body. Expert dietitian Laura Clark gives a lowdown on this essential nutrient, from how to check your levels to the best supplements to try.
WHY DO YOU NEED IRON?
Iron plays numerous critical roles in the body. Most notably, it acts as the carrier of oxygen, ensuring every cell receives the life-giving molecule. But its duties don’t stop there. Iron is essential for growth, development, immune function, connective tissue production, and even the regulation of neurotransmitters.
HOW MUCH IRON DO YOU NEED TO HAVE DAILY?
The recommended daily intake varies by age and by gender. For females aged 11-50, the recommendation is 14.8mg, while for males over 19, it’s 8.7mg. These numbers underscore the importance of incorporating iron-rich foods into our diets.
CHECKING YOUR IRON LEVELS
Feeling tired, pale, or experiencing heart palpitations can be signs of low iron levels. If your symptoms are extreme, consult your GP.
SPECIAL CONSIDERATIONS
Certain groups, such as pregnant women and individuals with heavy periods, may require more iron to support increased blood volume or replace lost blood. Similarly, infants, children, and teenage girls in periods of rapid growth have heightened iron needs.
DIET AND SUPPLEMENTS
While meat and fish provide haem iron, which is more readily absorbed, vegetarian sources like lentils, leafy greens and beans contain a nonhaem iron that’s slightly harder to absorb. Combining non-haem iron with vitamin C-rich foods, like oranges or broccoli, can enhance absorption. However, be wary of substances like phytates in cereals that can inhibit iron absorption. You can also help bolster your iron levels by incorporating an iron supplement into your balanced diet.
DISPELLING IRON MYTHS
Despite its critical role, iron often flies under the radar until deficiencies arise. Common myths about how to manage your iron levels often revolve around misconceptions on restrictive diets and the unpleasantness of iron supplements. However, awareness and proper supplementation that works for your body can truly mitigate these concerns.
BALANCED DIET, HEALTHY LIFE
Maintaining a balanced diet is key to overall wellbeing. Planning meals ensures you prioritise nutrient-rich foods over convenient but less nutritious options. For fussy eaters, introducing new foods alongside familiar ones can gradually expand the palate and nutritional intake. So, iron may not always steal the nutritional spotlight, but its contribution to our health is undeniable. By understanding its importance and incorporating iron-rich foods into our diet, our bodies function at their best.
Try BlueIron:
For those who need additional support, supplements such as BlueIron offers a convenient solution. The unique Fe3+ Iron in BlueIron is encapsulated in a clever delivery system that enables your body to absorb iron at its own pace. This can help reduce the unwelcome side effects that are commonly associated with other iron supplements. What’s more, BlueIron contains wild Nordic blueberries for an improved taste, with one dose providing 100 per cent of the recommended intake of iron.
BlueIron is available from Amazon (£16 for a 250ml bottle) and is suitable for vegans and for use during pregnancy. Please remember, food supplements should not be used as a substitute for a varied and balanced diet and healthy lifestyle. Visit blueiron.co.uk.
