The presence of iron in our bodies is essential, because it directly influences the building blocks of our very being – our red blood cells. Iron is also responsible for regulating our levels of energy. However, if you choose not to consume the richest source of iron – meat – there are still numerous options to choose from. If your levels of iron are too low, chances are you are constantly feeling fatigued, cold and have difficulty concentrating. Also, your immune system might be affected and you might be catching colds more often. Iron is important for the proper functioning of our immune systems. If our immune system is affected, even mild problems can turn into serious ones: a simple cold can turn into pneumonia or other serious infections can develop.
One of the easiest-to-absorb forms of iron is called haem. Haem can be found in red meat, poultry and fish. There are however, other sources of iron. Plant sources of iron are peas, lentils, beans, dark leafy vegetables (kale, watercress), whole grains (brown rice, wholemeal bread), nuts and various seeds. Any food that is whole-grain (bread, pasta or rice) is a good source of iron. As far as fruits go, iron can be found in dried fruit (dried apricots, raisins, prunes) as well as black chocolate. It is quite important to mix your products well. If you consume products rich in vitamin C, you will be able to absorb iron quicker. Iron is transformed into a more soluble form if combined with vitamin C. By simply adding some dried fruit into your basic bowl of morning cereal and topping it off with a glass of freshly squeezed orange juice, you ensure your dose of iron for a few days.
Keep in mind that there are certain products which might interfere with the absorption of iron. Products which contain tannins should be avoided if your levels of iron are already low. Tannin can be found in certain teas. Some whole grains and vegetables should be avoided as well: the ones that contain high levels of phytates. Vitamin C can however be added to your diet in order to counter-attack. Vitamin C actually binds with phytates and it reduces their inhibitory effect. Beta-carotene has the same effect as vitamin C. Beta-carotene can be found in orange and yellow colored fruits and vegetables, such as carrots.