Blog: Essential minerals-Iron

Blog: Essential minerals-Iron 

Minerals along with vitamins play a number of important roles within the human body. One of the most essential minerals our bodies need is Iron. One of it’s most known roles is to produce haemoglobin which carry oxygen around the body. Iron also supports healthy skin, hair, nails and cells in your body.

The body receives iron through the intake of certain foods, some of the most iron rich foods include………

  • Dark leafy green vegetables (kale & spinach.)
  • Nuts
  • Meat
  • Dried fruit including apricots and raisins
  • Wholegrain foods
  • Eggs
  • Fish
  • Pulses and beans
  • Seeds
  • Liver is a good source but it is recommended that if you are pregnant that you avoid this food source due to it being rich in vitamin A which in large amounts could harm your unborn baby.

How much iron do I need?

The NHS recommends that on a daily basis men get 8.7mg of iron while women should be getting 14.8mg of iron each day.

Iron deficiency anaemia:

A lack of iron in our diet can lead to a number of heath issues caused by iron deficiency anaemia. There are different types of anaemia and iron deficiency is the most common. Symptoms of iron deficiency anaemia include, tiredness and general lack of energy, shortness of breath, heart palpitations (noticeable heart beats) and a pale complexion. Other symptoms can include headaches, tinnitus and ulcers.

You should be able to get all the iron you need each day by eating a diet rich in the foods mentioned above. Females who lose a lot of blood during their monthly periods are at higher risk of iron deficiency anaemia. This can be helped with the use of an iron supplements but please do seek professional advice before you chose this option.

Thank you for reading,