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Departments of Nutrition and Dietetics and Norfolk and Norwich
University Hospitals NHS Foundation Trust
Also for use by James Paget University Hospitals NHS Foundation
Trust and Queen Elizabeth Hospital NHS Foundation Trust
Improving your iron intake
This dietary advice sheet gives some general information to help you make the recommended
changes to your diet. If you need more detailed advice or if you are following a special diet that
makes it difficult to make these changes, please ask your doctor to refer you to a registered
dietitian.
Why do I need iron?
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How can I improve my iron intake?
Iron is essential for good health.
Iron from animal foods
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Lack of iron can result in anaemia,
causing feelings of tiredness, apathy and
irritability. In children, it can also lead to
poor growth and development.
Certain people are more at risk of having
low iron stores. These are:

Iron from animal foods is much better
absorbed than iron from non-animal
foods.
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Aim to include at least 1 portion of food
from this list daily:
Offal –
Liver, kidneys, heart, oxtail, tongue
o
o
o
o
o
o

babies
young children,
teenagers (particularly girls),
pregnant women,
people who often give blood
vegetarians and vegans
If your iron stores are low, it is important
to include iron-rich foods as part of your
daily diet.
Meat products –
Black pudding, faggots, liver
sausage, liver pate, haggis, meat
paste, corned beef
Game –
Pheasant, grouse, pigeon, hare,
venison, partridge
Shellfish –
Cockles, mussels, winkles, shrimps
Red meat –
Beef, lamb, pork
Oily fish –
Sardines, pilchards, whitebait,
anchovies
Other animal foods –
White fish, such as cod and plaice
and white meat, such as chicken
and turkey contain relatively little
iron, but the iron is well absorbed.
Patient Information Leaflet: Improving your iron intake
Author/s: Dawn Williamson
Date approved: 09/10/2015
Available via Trust Docs
Version: 4
Trust Docs ID: 79
Review date: 09/10/2017
Page 1 of 2
Improving your iron intake
Non-animal foods that contain iron
These foods contain iron but it is not so easily absorbed:
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Wholemeal bread
Quinoa (South American grain) can be added to casseroles,
soups, used in salads or used instead of rice. It can also
be used in baked products such as bread, cakes etc.
Pulses – peas, lentils, beans
Dried fruits – apricots, figs, peaches, prunes, currants, raisins
Cocoa powder
Molasses and treacle
Curry powder
Liquorice, ginger
Breakfast cereals fortified with iron and low in wheat bran e.g. Cornflakes and Rice
Krispies
Chocolate drinks fortified with iron e.g. Milo, Ovaltine.
If you rely mainly on non-animal foods to meet your daily iron needs, aim to include at least
3 servings daily.
Foods that contain poorly used iron
Some foods contain iron, but they also contain substances that make it difficult for the body
to absorb or use this iron. It is likely that only the body will use a small amount of the total
iron from these foods.
Foods in this group include:
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Nuts
Green leafy vegetables e.g. spinach, broccoli
Eggs
Breakfast cereals fortified with iron, but high in wheat bran e.g. Branflakes and All-bran.
Please Note:
 A food or drink containing Vitamin C can improve the iron absorption
from non-meat foods, if eaten at the same meal.

Foods rich in vitamin C are:
- fruit and fruit juice, particularly citrus fruits, kiwi, strawberries, guava, lychees,
and paw-paw
- vegetables (including the frozen varieties), salad and potatoes.

The tannin in tea reduces the absorption or iron, so avoid drinking tea at meal times.

Raw wheat bran also inhibits iron absorption and should be avoided.
Patient Information Leaflet: Improving your iron intake
Author/s: Dawn Williamson
Date approved: 09/10/2015
Available via Trust Docs
Version: 4
Trust Docs ID: 79
Review date: 09/10/2017
Page 2 of 2