Why is it so tricky to get enough iron in the diet nowadays?

Iron is an essential mineral that plays a crucial role in transporting oxygen throughout the body, supporting energy levels, and maintaining overall health. However, many people today struggle to get enough iron in their diet….

Changes in Dietary Habits

In recent decades, dietary patterns have shifted significantly. Many traditional iron-rich foods are no longer as commonly consumed as they once were. For instance:

• Organ Meats: Foods like liver and kidneys, which are high in iron, are not as popular in modern diets.

• Leafy Greens: While vegetables like spinach and kale are iron-rich, they may not be consumed in sufficient quantities.

• Legumes: Beans, lentils, and chickpeas are excellent sources of iron, but their consumption has decreased in favour of more processed foods.

Reduction in Iron-Rich Food Consumption

Modern diets often rely more on convenience foods, which are typically lower in essential nutrients like iron. Additionally, certain diets, such as vegetarianism or veganism, can make it more challenging to obtain adequate iron, particularly heme iron, which is more easily absorbed by the body and is primarily found in animal products.

Bioavailability of Iron

Iron bioavailability, or the body's ability to absorb and use iron from food, can also be affected by other dietary factors. Non-heme iron, found in plant-based foods, is less readily absorbed than heme iron. The presence of certain compounds in food, such as phytates in grains and legumes or polyphenols in tea and coffee, can inhibit iron absorption. Conversely, consuming vitamin C-rich foods alongside iron-rich foods can enhance iron absorption.

While we know that foods like beef and eggs are rich in iron, they may not provide enough to meet the daily requirements on their own. For example:

• Beef: 100 grams of beef contains approximately 3 mg of iron.

• Eggs: Each egg contains about 1 mg of iron.

Given that the recommended daily intake for an adult female is 18 mg of iron, it becomes clear that achieving this through diet alone can be challenging without careful planning and variety in food choices.

To help boost your iron intake, consider incorporating a wider range of iron-rich foods into your diet.

Check out my favourite recipe for iron rich pate here

https://www.nutritionbyleanne.com/recipes/emmasorganicchickenliverpate

Keep reading for more tips and tricks for checking and addressing your iron needs.