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Iron

Is required for the formation of haemoglobin in red blood cells which transport oxygen around the body. Iron from animal sources (haem iron) is better absorbed from plant sources (non-haem iron). Phytate (in cereals and pulses) fibre, tannins (in tea and coffee) and calcium can bind non-haem iron and reduce its absorption. Vitamin C (in fruit and vegetables) aids the absorption of non-haem iron.

Loss of blood through injury or menstrual losses increase iron requirements. Women and teenage girls are prone to iron deficiency anaemia.

Sources: red meat and meat products are particularly rich. Other meats, fish, bread, vegetables and fortified breakfast cereals also contain some iron.

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