Iron in Your Diet

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Why is iron important?

Iron is important because it helps your body to make haemoglobin. Haemoglobin, or ‘Hb’, is the protein found in red blood cells that carries oxygen around your body and gives blood it’s red colour.

What can happen if I have low iron levels?

If the level of iron in your body falls, your red blood cells may not contain enough haemoglobin. At first, you may not notice any difference; however, if the amount of haemoglobin falls further, you may start to feel tired. If the shortage of haemoglobin is more severe, you may feel unusually weak or breathless.

This is called anaemia. There are different types of anaemia but, the most common type is caused by a shortage of iron and called Iron Deficiency Anaemia. Getting enough iron will help your body to work more efficiently and may speed up your recovery following an operation.

Where does iron come from?

You can usually get enough iron from a balanced diet, as it is found in a variety of foods. In the UK the main sources of iron in our diet are cereal, cereal products, meat, meat based foods, and vegetables. We need a regular supply of iron in our diet as it is not easily absorbed by the body.

What causes low iron levels?

If you do not eat enough foods containing iron, your iron levels may be low. Vegans and vegetarians need to take particular care to ensure that they get enough iron in their diet; sources, of iron, other than meat are less easily absorbed by the body.

Sometimes blood loss, for example during an operation, will result in a loss of iron. Girls and women who have heavy periods are more at risk of low iron levels because of their monthly blood loss. Pregnancy can also cause women to have low iron levels.

Which foods are good sources of iron?

A varied and balanced diet should provide an adequate iron intake. The following foods are particularly good sources of iron:

Lean red meat
Turkey and chicken
Liver is rich in iron, but it is NOT recommended for pregnant women because of its high Vitamin A content
Fish – particularly oily fish which can be frozen or canned (such as mackerel, sardines, and pilchards) Note: Although eating fish is a good source of vitamins and minerals, during pregnancy or breast feeding you should avoid eating some types of fish and limit the amount you eat of others.
Eggs
Breakfast cereals – some cereals have been ‘fortified’ with iron
Pulses and beans – in particular, canned baked beans, chickpeas, and lentils
Nuts (including peanut butter) and seeds
Brown rice
Tofu
Bread – especially wholemeal or brown bread
Leafy green vegetables – especially curly kale and broccoli
Dried fruit – in particular, dried apricots, raisins, and prunes.

What if I am vegetarian or vegan?

Although iron from sources other than meat is more difficult for the body to absorb, if you are following a well-balanced diet you should be able to get enough iron in your diet. Your healthcare professional can give you further advice and, if needed, you can be referred to a dietician.

What can I do to boost my iron levels?

Try to eat a well-balanced diet, especially if you are pregnant or if you are waiting for an operation
Vitamin C (sometimes called ascorbic acid) may help the body to absorb iron. To get the most iron from the food you eat, have Vitamin C rich foods with meals; for example, fresh vegetables or fruit, or drinks such as fresh orange juice. A note about tea! Tea may reduce the absorption of iron from foods or iron tablets. Avoid drinking tea directly before, after, or with meals or iron tablets.

Correcting a shortage of iron may reduce the chances of you needing a blood transfusion.

Do I need to take iron tablets?

Most people should be able to get all the iron they need by eating a varied and balanced diet and should not need to take iron supplements or iron tablets. If the level of iron in your body is very low your doctor may recommend you take a tablet containing iron.

Iron tablets should only be taken if your doctor has advised you to do so.
Iron tablets can cause constipation or nausea (feeling sick) in some people. Speak to your healthcare professional if you experience any side effects, an alternative treatment may be available. These side effects should settle down over time.

We encourage patients to be involved in their care by:

Being part of the conversation and shared decision making
Asking questions if something is not clear
Speaking up if you have concerns

Checks are there to protect you and you can be part of them. Behave with respect and kindness towards healthcare professionals.

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