Iron: The mighty mineral for movement

Iron is essential for movement as its primary role involves transporting oxygen from our lungs to every cell in our body. We need oxygen to produce energy, and without sufficient iron, our muscles and tissues would receive less oxygen. To put things into perspective, imagine you have a flat tire, you don't have a spare and there is no way to call for help. This is kind of what happens when our body lacks iron. Oxygen can’t get where it needs to go (our brain and muscles), leaving us feeling tired, weak and breathless – all signs of low iron.

A lot of us aren’t getting enough iron. Vulnerable groups such as teen girls, those on restrictive diets, women who are menstruating and women during pregnancy need to be extra careful. Very active people and endurance athletes are also at risk due to potential losses through exercise. A lack of iron could impact athletic performance, recovery, and overall energy levels, hence why meal planning to optimise iron intake is essential.

Tips to optimise your iron intake:

Eat a mix of animal and plant protein foods - animal proteins like beef, lamb, pork, chicken, and seafood contain haem iron, which our bodies absorb well (15-25%). Plant-based foods, like nuts, legumes and leafy greens contain non-haem iron, which isn't absorbed as well (5-12%). Combining a mix of both in meals, like this balsamic lamb and chickpea bowl, is a good way to keep your iron levels up.
Add vitamin C – this vitamin can boost the absorption of non-haem iron by two to three times. Including vitamin C-rich foods like citrus fruits, tomatoes, capsicum, and broccoli in your meals is not only tasty but boosts iron absorption. For example, the tomatoes and capsicum in this leftover lamb and lentil salad helps to absorb more iron from the lentils.
Space out tea and coffee – tannins found in tea and coffee can block iron absorption, especially non-haem iron. Try to enjoy these beverages between meals rather than with them.
Plan your meals carefully around exercise – iron absorption is impaired 3-6 hours after strenuous exercise due to a hormone called hepcidin. To optimise iron absorption, plan an iron-rich meal like this spaghetti and beef meatballs, either before or within 2 hours after exercise.

Check out these iron-rich recipes for inspiration: