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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? How can I improve my iron intake? Iron is essential for good health. Iron from animal foods 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. 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: 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: 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