Cutting back on red meat? Make sure you don’t miss out on iron. Dietitian Jennifer Low shows you how to make up the shortfall from plant-based options

 

Why we need it
Iron is important for growth and repair, brain and immune function, normal energy levels and transport of oxygen around the body. Women need 14.8mg and men 8.7mg a day.

Fresh vegetables

Values for fresh fruit and vegetables per 80g serving (one of your five-a-day)

freshvegb

1. Sprouts, boiled
0.4mg

2. Asparagus, boiled
0.5mg

3. Leeks, steamed
0.6mg

4. Beetroot, raw
0.8mg

fresh-veg2

5. Broccoli, boiled
0.8mg

6. Spinach, steamed
1.4mg

7. Curly kale, steamed
1.6mg

8. Spinach, raw
1.7mg

Canned veg, pulses and beans

Values per 200g portion (one of your five-a-day)

pulses

9. Sweetcorn
1mg

10. Peas
1.5mg

11. Baked beans
2.8mg

12. Chickpeas
3mg

Dried fruits

Values per 30g serving (one of your five-a-day)

dried-fruit

13. Prunes
0.8mg

14. Raisins
1.1mg

15. Figs
1.3mg

16. Apricots
2.7mg

Dietitian Jennifer Low says:

The latest National Diet & Nutrition Survey, published in 2016, revealed that 48% of girls and 27% of women had low iron intakes (below the national dietary reference intake), putting them at risk of iron deficiency anaemia. You may be especially at risk of falling into these groups if you’re vegetarian or vegan, or have decided to cut back drastically on meat or fish.

Are non-meat sources as good?
Iron comes in two forms, depending on its source:
* Haem iron is found in meat and is well absorbed by the body.
* Non-haem iron is found in plant foods, such as green leafy veg, pulses and dried fruits, and is not as well absorbed. This means you will need to aid the absorption of this vital mineral by taking the following steps:
– eating foods with vitamin C alongside foods that contain iron, for example oranges, strawberries or raspberries with iron-fortified breakfast cereals.
– avoid drinking tea with iron-containing foods, as a cuppa contains tannins (naturally occurring polyphenols in tea that can inhibit the absorption of iron).

Iron-rich tips
* Snack on nuts: cashews, hazelnuts, pine nuts and sesame seeds are more examples of great plant-based foods that provide iron.
* See your GP for a blood test if you feel uncharacteristically tired, short of breath, look pale or have heart palpitations. These can all be symptoms of iron-deficiency anaemia.