Tips To Add More IronTo Your Diet

Prersented By Deborah Ferrari

Who’s missing out?

Intakes of this mineral are a problem for many groups, especially children and menstruating women – 8% of 18-month to three-year-olds,

5% of teenage boys, 44% of teenage girls and 22% of women have

exceptionally low intakes.

Deborah Ferrari

Important for

Making red blood cells, which carry oxygen around the body. Insufficient

amounts can result in anaemia.

Deborah Ferrari

Find it in

Liver, lean red meat, shellfish, eggs, fortified cereals, beans, lentils, nuts, seeds, dried fruit and dark

green leafy veg.

Deborah Ferrari

Boost your intakeEnjoy small portions of lean red meat – the darker the meat, the

more iron it has (eat beef or lamb).

Go for the dark meat of chicken – it has double the amount of iron.

Enjoy liver occasionally if you’re not pregnant or planning a pregnancy (see vitamin A).

Deborah Ferrari

Boost your intakeChoose fortified cereals, – look for

those with the most iron.

Have baked beans on toast for lunch – choose tins that are lower

in sugar and salt.

Eating out? Order mussels, cockles, clams, crayfish or brown crabmeat

– all contain iron.Deborah Ferrari

Boost your intakeAdd a handful of cashew nuts to stir-fries – they contain the most iron of all nuts. Or sprinkle with

iron-rich sesame seeds.

Vitamin C helps the body to absorb iron from non-meat foods, so team foods rich in this vitamin with iron-

rich foods. Good choices include citrus fruits and juices, berries and

tomatoes. Deborah Ferrari

Deborah Ferrari