Over the next few months, Suzanne Atkin our dietitian is putting together a series of nutrition articles focusing on important and often deficient nutrients. We start our series this month by talking about the mineral - Iron.
What is iron and why do I need it?
Iron is a mineral found in several proteins and enzymes within the body. It is involved in different roles within our body including the transportation of oxygen throughout, muscle metabolism, synthesis of some hormones, physical growth, and neurological development.
Our requirements for iron vary throughout our life stages. During periods of rapid growth, we require additional iron – infancy/childhood, adolescence, and pregnancy as well as times in which we have quick and rapid depletion – menstruation, injury, excess activity, and health conditions.
Before the diagnosis of coeliac disease, people are often found to be deficient in iron due to the inability of the gut to absorb iron. Symptoms of iron deficiency can include reduced energy, headaches, feeling dizzy, cold extremities and lack of concentration.
Diagnosis and resolution of an iron deficiency should be obtained from your health care team and can include a combination of increased dietary intake of iron, iron supplements or iron infusion (if eligible).
Once a person commences on a gluten free diet and the gut has been given time to heal, iron absorption can be restored which can reduce the likelihood of developing ongoing iron deficiencies.
What foods contain iron?
Dietary iron comes in two forms –haem and non-haem.
Haem iron is more readily absorbed in the body and can be found in food sources such as meats – lamb, pork, beef, poultry, fish/shellfish, liver, and kidneys. The redder the meat, the higher the iron content.
Non-haem iron is less readily absorbed than its haem counterpart but still a source of iron and can be found in foods such as legumes – beans, chickpeas, green leafy vegetables, eggs, nuts, and iron fortified cereals.
Vitamin C-rich foods can help enhance the absorption of iron (particularly non-haem sources) and are often recommended to consume with the meal. Good sources of vitamin c include tomato, orange, lemon, strawberries, capsicum.
Some compounds can inhibit the absorption of iron into the body. These include calcium, zinc and phytates (found in some grains and some teas).
As always, please ensure you get individual advice and support from a registered dietitian to ensure your iron requirements are met.
Watch out in the next few months for further nutrient articles covering calcium, fibre and B vitamins.
The article was provided by the Coeliac New Zealand Dietary Education Manager. Suzanne Aitkin