The choices we make in the kitchen affect how we feel. Iron matters especially for women, because the NHS lists heavy periods and pregnancy among the common causes of iron deficiency anaemia.
Iron-rich foods
The NHS recommends:
- dark-green leafy vegetables such as watercress and curly kale;
- fortified cereals and bread;
- meat;
- dried fruit such as apricots, prunes and raisins;
- beans, peas and lentils.
Habits that help absorption
The NHS notes that lots of tea, coffee, milk and dairy can stop your body absorbing iron from other foods and tablets, so avoid having large amounts alongside iron-rich meals. For people taking iron tablets, it also mentions that orange juice after a tablet may help absorption. If you suspect iron deficiency, do not self-medicate: see a doctor for a blood test.
A balanced plate
A few of the NHS's "8 tips for healthy eating":
Base meals on higher-fibre starchy carbohydrates (potatoes, bread, rice, pasta), just over a third of what you eat. Eat at least five portions of fruit and vegetables a day (fresh, frozen, canned or dried all count).