Iron is an essential mineral and a key component in the production of haemoglobin. Haemoglobin is found in red blood cells, where it carries oxygen from the lungs to every part of the body. It also supports immune function, energy metabolism and concentration. The body’s ability to transport oxygen decreases when iron levels are low. This can lead to tiredness, weakness, dizziness, headaches, shortness of breath, pale skin or a rapid heartbeat. Those at greater risk of iron deficiency include women during menstruation, pregnant women, infants, toddlers, growing children and individuals who have followed a vegetarian diet for an extended period.

Food Sources of Iron:

Iron is found in two forms:

• Haem iron (more easily absorbed): mainly from animal sources such as meat and organ meats

• Non-haem iron (less easily absorbed): mainly from plant-based foods

Tips to Improve Iron Absorption:

1. Pair iron-rich foods with vitamin C

Vitamin C significantly enhances the absorption of non-haem iron. When eating plant-based iron-rich foods like spinach, beans or tofu, pair them with foods high in vitamin C such as guava, kiwi, papaya, bell peppers or broccoli.

2. Avoid tea or coffee immediately after meals

The tannins in tea and coffee can reduce iron absorption. It is best to wait at least two hours after eating iron-rich meals before drinking these beverages.

Lastly, getting enough iron is not just about eating the right amount, but also about ensuring your body can absorb it effectively. By choosing foods that are rich in iron, pairing them wisely with other nutrients, and avoiding factors that hinder absorption, you can help your body make the most of iron. This will help support your energy levels and maintain overall health.