What is iron?
Iron is an essential mineral needed by your body for use in many functions, including oxygen transport and processes for the production of energy. So how do we make sure we are getting enough iron?

What is the difference between haem and non-haem iron?
In foods, iron comes in one of two forms, haem and non-haem iron. In flesh foods haem iron makes up about 40 percent of the iron which is readily absorbed by the body, whereas the remaining 60 percent is non-haem iron. Plant foods contain only non-haem iron, the type which is affected by various enhancers and inhibitors.

Interestingly, non-haem iron contributes the majority of our daily iron intake in a mixed Australian diet. There are ways to help ensure as much as possible is absorbed.

Tips to boost your iron absorption

• Include a good source of vitamin C, like citrus fruits or juices, tomatoes, capsicum, broccoli or cabbage with meals. Vitamin C can enhance the absorption of non-haem iron by up to six times.
• Avoid tea, coffee and cola drinks with meals — these contain polyphenols which can block iron absorption. If you drink these beverages, save them for between meals.
• Phytates found in foods like wholegrain cereals, bran and legumes can reduce the absorption of some iron, however vitamin C taken with the same meal can counteract the effect of phytates.
• Include some plant-based sources of iron, such as wholegrains and iron-fortified cereals and/or soy foods or other legumes and nuts and seeds, at each meal.

What are the daily iron requirements?
Requirements differ depending on age and gender:

• Age: Seven to 12 months
  Recommended dietary intake per day: 11mg

• Age: One to three years
  Recommended dietary intake per day: 9mg

• Age: Four to eight years
  Recommended dietary intake per day: 10mg

• Age: Nine to 13 years
  Recommended dietary intake per day: 8mg

• Age: Male 14 to 18 years
  Recommended dietary intake per day: 11mg

• Age: Female 14 to 18 years
  Recommended dietary intake per day: 15mg

• Age: Male 19 to 70+ years
  Recommended dietary intake per day: 8mg

• Age: Female 19 to 50 years
  Recommended dietary intake per day: 18mg

• Age: Female 51 to 70+ years
  Recommended dietary intake per day: 8mg

• Age: Pregnant women 14 to 50 years
  Recommended dietary intake per day: 27mg

• Age: Lactating women 14 to 18 years
  Recommended dietary intake per day: 10mg

• Age: Lactating women 19 to 50 years
  Recommended dietary intake per day: 9mg

Read on for a list of how much iron is in some of the foods we eat.

Your say: Do you think you are getting enough iron? How do you make sure you consume enough iron? Share with us below...

• Food: Red meat, eg: lean beef, raw
  Iron per serve: 3.4mg
  Serving size: 100g

• Food: Green leafy vegies, eg: spinach, raw
  Iron per serve: 3.2mg
  Serving size: Half cup (100g)

• Food: Wholegrain cereals, eg: iron fortified breakfast cereal
  Iron per serve: 3mg
  Serving size: Two whole wheat biscuits (30g)

• Food: Tofu, firm
  Iron per serve: 2.9mg
  Serving size: 100g

• Food: Legumes, eg: lentils
  Iron per serve: 2.5mg
  Serving size: Two-thirds cup, cooked (125g)

• Food: Nuts, eg: cashews
  Iron per serve: 2.5mg
  Serving size: 25 nuts (50g)

• Food: Dried apricots
  Iron per serve: 1.6mg
  Serving size: 10 halves (50g)

• Food: Seafood, eg: canned red salmon
  Iron per serve: 1.2mg
  Serving size: Half cup (100g)

• Food: Eggs
  Iron per serve: 0.8mg
  Serving size: One medium egg, boiled (48g)

• Food: Seeds, eg: sunflower seeds, dry roasted
  Iron per serve: 0.7mg
  Serving size: One tablespoon (15g)

• Food: Poultry, eg: skinless chicken, baked
  Iron per serve: 0.6mg
  Serving size: Half a chicken breast (80g)

While iron deficiency is one of the most common nutritional deficiencies from a global perspective, it is also usually easily avoidable when you follow and enjoy a well balanced, varied diet. Include-iron rich foods each day and follow our tips to maximise iron absorption from plant foods to help meet your daily needs.

Your say: Do you think you are getting enough iron? How do you make sure you consume enough iron? Share with us below...