So, where do you get this powerhouse nutrient?  

Iron is a mineral found in two different forms in food. Haem iron, found in animal sources and non-haem, which is mainly found in plant sources. 

There is a difference between haem iron and non-haem iron. Haem iron is a bit easier to absorb, thanks to the MFP (Meat-Fish-Poultry) factor that is found in animal products. But that doesn't mean plant sources are out of the game. There are strategies to make sure you're getting the most iron bang for your bite. 

Let’s talk about enhancers and inhibitors - the friends and frenemies of iron, foods that help or hinder its absorption. 

• Enhancers are foods with Vitamin C. Vitamin C helps iron absorption by making sure your body grabs as much iron as it can. So, the plan is simple: eat iron-packed foods with some vitamin C-rich buddies. 

• Inhibitors are food components that can make iron harder for the body to absorb. These include tannins, phytates and calcium.  

• Tannins are found in tea and coffee and can reduce iron absorption by up to 50%. Easy move? Don't invite tannins to your iron-rich feasts, keep your meals and cups of tea separate by a couple of hours. 

• Phytates are found in wholegrains, nuts and legumes. Calcium is found in dairy food such as milk and has many roles in the body. These foods are necessary in a balanced diet, we don’t want to leave them off the table. The good news is that vitamin C can reduce the effect of inhibitors. So, if your meal has these inhibitors boost it with vitamin C! For example, if you’ve got weet-bix and milk for breakfast, add on a kiwifruit or mandarin.  

Did you know? Our bodies are smarter than we may give them credit for and will adapt the level of iron absorbed depending on your iron status. Someone who is iron deficient (anaemic) can absorb 20-30% of dietary iron, compared to the usual amount of only 5-10%. So, help your body do what it needs to do and make sure you are eating good sources of iron!    

Food Sources

• Haem iron: Beef, Lamb, Pork, Chicken, Fish, Shellfish (Muscles are a particularly good source!).

• Non-Haem iron: Tofu, Beans, Lentils, Dark-Leafy Greens, Brocolli, Peas, Oats, Wholemeal Bread, Fortified Cereals, Seeds, Walnuts, Peanuts, Tinned Tomatoes. 

• Vitamin C: Citrus fruit (Mandarins, Oranges, Grapefruit, Lemon), Kiwifruit, Berries, Capsicum, Tomato, Cabbage.