Spotlight on... high-iron

Are you getting enough iron? Jo Lewin explains when you should eat a high-iron diet and which foods may help ensure you get your daily dose.

Friends and foes

It must be pointed out that there are two forms of iron. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Non-haem iron is found in plant foods and the body finds it more difficult to absorb by comparison. Vitamin C is a strong promoter of iron absorption, and when vitamin C rich foods are combined with foods rich in iron, absorption of the iron is substantially increased. Watch the amount of tea you consume as a substance called tannins found in tea is thought to inhibit the absorption of iron. Be aware that decaffeinated teas contain just as much tannin as normal tea. Foods high in phytates and oxylates, such as spinach, nuts, chocolate, parsley and rhubarb may also have a negative impact on iron absorption so just make sure you try to eat a varied, balanced diet.

Recipe suggestions for iron-rich meals

For the carnivores:
Liver & bacon sauté with potatoes & parsley
Chicken liver & chorizo salad

For fish fans:
Spaghetti with seafood velouté
Mussels with tomatoes & chilli
Speedy spaghetti with clams

For the vegetarians:
Iron-rich vegetarian collection
Tofu, greens & cashew stir-fry
Chinese noodles with tofu & hazelnuts
Chickpeas & roasted veg tagine

Dont forget dried fruits are a great source of iron and add sweetness to your stews:
Moroccan lamb with apricots, almonds & mint
Pork with pears, prunes & verjuice

Go crazy for lentils, beans and peas with these tasty light lunches:
Puy lentil salad with soy beans, sugar snap peas & broccoli
Lemony rice & peas
Moroccan harira

Make your own muesli or bake your own muffins to ensure they are fortified with iron:
Seven-cup muesli
Feel-good muffins

Molasses is surprisingly high in iron. Try it when baking:
Parkin

Jo Lewin holds a degree in nutritional therapy and works as a community health nutritionist and private consultant. She is an accredited member of BANT, covered by the association's code of ethics and practice.