You can’t do without iron!

In this article you’ll learn everything about iron and why it’s so important for our body! You’ll learn important facts about how it works, where to find it, and what the symptoms of iron deficiency are. In addition, we’ll provide an overview of the best sources of iron, and tips on how you can improve your iron intake.

Iron: A must have for your body

Iron is essential

Iron is an important trace mineral that our body can’t produce itself. Although there are only small amounts of it in our bodies, it’s still essential for our survival.

Important for oxygen transport

Iron has an important role in cellular respiration, as it is required for the transport of oxygen in our blood. Iron is found in red blood cells (erythrocytes), more precisely, in haemoglobin, the red blood pigment. The iron in haemoglobin binds oxygen so that all body cells can be supplied with it via the blood.

Iron in our muscles

The muscle pigment myoglobin in the muscles is very similar to the blood pigment haemoglobin. Iron is also a component of myoglobin, which stores oxygen in our muscles.

Essential for blood formation

Since our erythrocytes contain iron, the mineral is also required for blood formation. If there is an iron deficiency, our body can’t produce enough blood pigment and, as a result, not enough erythrocytes. This can lead to anaemia and the oxygen supply to the cells suffers.

Important for our body and mind

Besides transporting oxygen, iron is also important for strong hair and nails. In addition, iron is very important for our physical and mental performance and our immune system.

Not too much, not too little!

A balanced diet is usually sufficient to ensure we get enough iron. Although both an under-supply and an over-supply are problematic, it’s unusual for people to get too much iron.

The effects of iron deficiency

A blood test can show your iron levels. If you don’t get enough of the mineral, you will develop an iron deficiency. Those with an iron deficiency are typically pale, listless, and tired, and notice changes to their hair and nails. The reduced blood formation leads to a poorer oxygen supply. Our physical and mental capacity is impaired. In children, iron deficiency can even affect their growth.

Iron deficiency does not develop overnight

The longer you are undersupplied with iron, the stronger the symptoms will be! Since our body can’t make iron itself, it’s important that you get it from your food, which doesn’t tend to be a problem if you have a balanced diet.

Who has an increased risk of iron deficiency?

One risk is if you don’t get enough iron from your diet, which can the case on a vegan or vegetarian diet. You may also be at risk if you have an increased need such as during pregnancy, nursing, when you’re still growing, or if you’re a competitive athlete. Another cause of iron deficiency is increased iron loss, such as through menstruation, certain intestinal diseases, or blood donation.

Never take iron supplements as a precaution without a diagnosis of iron deficiency! Unnecessarily high iron intake can negatively affect your health!

That said, for those whose levels are already low, it’s very difficult to make up the difference through food alone. In this case, supplements are usually necessary. Speak to your doctor!

How much iron do you need?

In order for all the processes in which iron is involved to work smoothly, you need different amounts depending on your age:

• Women: 15 mg
• Men: 10 mg
• Pregnant women: 30 mg
• Nursing mothers: 20 mg
• Children: 8 – 10 mg
• Teenage girls 15 mg
• Teenage boys 12 mg
• Women, pregnant women, and nursing mothers need more iron

Which foods contain iron?

Our body is only able to absorb a small proportion of the iron we consume in our food! The remaining iron is simply excreted again. 

Since blood and muscles contain iron, it follows that meat is a good source of iron. Red meat, liver, but also egg yolks are good sources of iron. Some plant foods, such as legumes, whole grains, and nuts, are also protein-rich sources. Nevertheless, our body is less able to absorb the iron in foods of plant origin than from animal sources. The iron in animal products is haeme iron, or bivalent iron. The body is better able to absorb this than the non-haeme iron in plant-based foods.

Foods of both animal and plant origin contain iron, just not in the same form.

You can influence iron absorption

What inhibits iron absorption?

Some factors inhibit iron absorption. There are, for example, some substances that reduce absorption. These include oxalic acid (in spinach or rhubarb), phytates and lignins (cereals, pulses) , phosphate (for example from cola), and tannins (red wine, coffee, black tea). Calcium salts (milk and other dairy products) can also impair absorption. These compounds are particularly prevalent in plants and lead to poorer absorption of the non-haeme iron.

What promotes iron absorption?

Vitamin C helps the body absorb iron. Other substances are methionine and cysteine, which are produced by the breakdown of animal protein. A number of acids improve iron absorption, such as lactic acid in yoghurt, fermented foods like sauerkraut, or sourdough. Citric acid is another acids that promotes absorption. It can be found in lemons, bitter cherries, or berries.

Vitamin C is also an acid — ascorbic acid!

It’s the combination that does it!

By cleverly combining foods, you can greatly increase the amount of iron your body absorbs. To get as much iron as possible from plant sources, it’s worth having some vitamin C with your meals. Good sources are berries, cabbage, peppers, potatoes, citrus fruit, or fruit juices. It’s better to have a glass of fruit juice with your meals than a cup of coffee, black tea, or milk as these impair iron absorption. Try to eat fermented foods like sauerkraut frequently.

Iron-rich foods

Finally, lets take a look at the foods that contain particularly high iron levels. When you know which are the best sources, you can include them in your diet to optimise your iron supply.

• wheat bran (16 mg)
• millet flakes (9 mg)
• lentils (8 mg)
• tofu (5.4 mg)
• dried apricots (5.2 mg)
• spinach (2.7 mg)
• porridge oats (4.2 mg)
• black salsify (3.3 mg)
• pork (1.4 mg)
• beef (2.1 mg)
• egg (1.8 mg)
• dates (3 mg)

At a glance

Make a point of choosing foods that are high in iron and preferably whole grain since they contain more iron than refined white grains. Combine iron-rich foods with, e.g., foods containing citric acid or vitamin C. Combine your meals with vegetables like peppers, tomatoes, fruit, or even a glass of orange juice. This improves iron absorption. On the other hand, avoid drinking coffee, cocoa, or black tea with your food as they inhibit absorption. Soak pulses to remove the phytates as they also inhibit iron absorption.