Do you constantly feel exhausted? Having difficulty concentrating and feeling irritable? If you have these symptoms, you may be iron deficient. 

Iron is a necessary mineral that aids in the maintenance of good health. It aids in the transport of oxygen throughout the body, the proper functioning of the immune system, and the conversion of food into energy. However, a lack of iron can cause fatigue, shortness of breath, and an increased susceptibility to infections. 

Are you more likely to be iron deficient? 

Iron deficiency is a widespread issue that affects 30% of the world's population. And it's not just adults who are at risk; studies show that many children and teenagers are iron deficient.  

Iron deficiency is more common in certain groups of people, such as infants, women during their reproductive years, athletes, vegetarians, and the elderly. If you fall into one of these categories, you should pay special attention to your iron intake. 

How do you know if you are deficient? 

Go see your GP, nutritionist or dietician who can refer you to have your blood analysed. They will be able to assess the results and let you know where you sit.  

How can you ensure that you're getting enough iron? 

Natural iron sources 

Food contains two types of iron: heme iron (mostly from animal sources) and non-heme iron (mostly from plants). Because heme iron is easier for the body to absorb than non-heme iron, it's a good idea to eat a variety of iron-rich foods. Meat, seafood, fortified cereals, beans, lentils, eggs, nuts, and vegetables are all examples. Combining iron-rich plant foods with vitamin-C-rich foods can also help boost absorption. 

Here are some iron-rich meal ideas that can be found on the Nourish App: 

• Venison & Feta Meatballs with Roast Veg 

• Lamb & Roast Cauliflower Summer Salad 

• Beef Strip Stir Fry 

• Vegan Roast Vegetable and Lentil Salad 

• Vegan Vegetable Mince 

Iron supplements – Beware! 

Don't overdo it on iron supplements; they should only be taken under medical supervision. The reason being that iron poisoning can occur from overdosing with supplements which can be fatal.

In the long run, it's best to get your iron from food, as supplements can interfere with the absorption of other minerals like zinc, copper, and calcium.