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Meat and Iron

Did you Know?

• Recent surveys have identified that one in three women is iron deficient^1,2.

• 93% of 16 to 18 year olds consume less than the recommended intake of iron².

• Iron deficiency is the most commonly reported nutritional disorder during early childhood³.

• One in five of all children aged between 1½ and 4½ are iron deficient³.

Meat Facts!

• We obtain our nutrients from a variety of foods and no single food can provide all of the iron we need.

• Red meat is one of the best food sources of easily absorbed iron³.

• Haem-iron found in red meat is more easily absorbed than the non-haem iron found in fruit, vegetables, cereals and eggs.

• Eating meat also helps the absorption of iron from vegetables and cereals when eaten in the same meal.

Sources of easily absorbed iron

Beef, lamb, pork, chicken, turkey, game, liver, kidney, fish, bacon, ham, meat products

Absorption is not usually reduced by other dietary factors, therefore the iron is absorbed readily by the body.

Sources of iron less easily absorbed

Bread, fortified breakfast cereals, dried fruit (eg, apricots), eggs, dark green vegetables, peas, beans, lentils, chocolate, cocoa.

Absorption is increased by including foods containing vitamin C.

Absorption is increased by the protein in meat or fish when eaten at the same time.

Absorption is reduced by tea or coffee when consumed with these foods.

Absorption is reduced by 'phytates' in wholegrain cereals.

Iron absorption from a range of foods

Orange=Amount absorbed (mg) Blue= Iron content (mg) Final Column percentage figures =percentage of iron absorbed
Adapted from Scrimshaw, Scientific American 1991
Note: Liver: As a precautionary measure, pregnant women are not advised to eat liver due to its high vitamin A content

How to increase your iron absorption

Include foods containing vitamin C such as oranges, tomatoes, fruit juices with your meal.

For example,

Fresh fruit juice with your cereal for breakfast will increase iron absorption from the cereal.
Fresh grapefruit as a starter will increase the iron absorption from your meal.

Include meat and fish with your meal

For example,

If you put a slice of ham into a salad sandwich, the meat will not only add iron to the snack.

Avoid drinking tea and coffee with your meal

For example,

By not having these drinks with your meals you will gain more benefit from the iron in your food.

Who may need extra Iron in the diet?

Babies: Iron stores begin to run out at around 4-6 months.

Young Children: Toddlers undergo rapid growth and development, so need extra nutrients.

Teenage boys: The adolescent growth spurt increases needs.

Teenage Girls: Needs for iron are increased during puberty, especially after the onset of menstruation.

Women of Child-Bearing Age: Needs are high, particularly for women with heavy periods

Athletes: Increased blood volume through exercise increases requirements for iron.

Frequent Blood Donors: Regular blood loss from the body means iron requirements are increased.

Vegetarians: The Department of Health have cautioned that iron in diets containing little or no meat is less well absorbed, and that people habitually consuming such diets may need a higher iron intake⁴.

References

1. IUNA North/South Ireland Food Consumption Survey (2001): Food and Nutrient intakes, Anthropometry, Attitudinal data and Physical Activity Patterns. Published by Food Safety Promotion Board.
2. OPCS (1991) Health of the Nation - Health Survey for England. A survey carried out by the Social Survey Division of OPCS on behalf of the Department of Health.
3. Department of health (1994) Weaning and the Weaning Diet. Report on Health and Social Subjects No. 45: HMSO.
4. Department of Health (1991) Dietary reference values for food energy and nutrients for the United Kingdom Report on Health and Social Subjects No. 41 London: HMSO.

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