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Iron: Why This Mighty Nutrient Can Help You Feel ‘Sharp As’
It’s easy to mistake the symptoms of iron deficiency as feeling run-down or burnt-out. That’s because over-exhaustion and lacking iron can look and feel the same. Iron deficiency can present itself as feeling fatigued, irritable, lacking in energy, poor concentration, always getting sick, and having difficulty sleeping.
We all know a healthy, balanced diet and lifestyle is important for overall health. However, there are a few stand-out nutrients that can play a big role in how we feel on a day-to-day basis. One of these is iron.
What is iron?
Iron is a mineral found in the likes of red meat, poultry, seafood, silverbeet, and lentils. Animal-sourced foods contain haem iron (which is more easily absorbed by the body), whereas plant-food sources predominantly contain non-haem iron (which is less well absorbed). To learn more about the different sources click here. This single nutrient packs a massive punch and is key for helping us feel ‘sharp as’ (or alert).
How can iron help you feel “sharp as”?
Iron has many roles, in particular we need it for:
- Oxygen transport: Every cell, muscle, organ, and tissue in the body needs oxygen. Iron allows oxygen to bind to it at a molecular level and acts like a car to transport oxygen to all body parts. If your iron levels are low the body has to work much harder to pump oxygen around the body (imagine one car doing lots of trips to take hundreds of people around); this can make you feel sluggish and lethargic. In comparison, having good iron levels allow plenty of oxygen to get around the body at all times, which can help you feel energised and sprightly.
- Brain power: We need iron for cognitive function, or the day-to-day ticking of our brain. Iron is especially important in early childhood when the brain is rapidly developing, but it is also important for general brain health for everyone. Having enough iron in the diet can help us better concentrate and fight tiredness, fatigue, and irritability – all things to keep you on your game and feeling ‘sharp as’.
- Energy: Iron is essential for the body’s chemical reactions that produce energy from the breakdown of food. In simple terms, for us to unlock energy from food we need iron! This means that if iron levels are low your body may not be able to use all the energy available from the diet. This could result in feelings of exhaustion or lethargy. Having enough iron can help put a spring in your step and feel physically sharp.
How can I tell if I’m low in iron?
If you’re struggling to get out of bed in the morning, or feeling the 3pm slump every single day, iron could be holding you back. Low iron can have a significant impact on energy for work, play and learning.
Iron deficiency is most prevalent in young children, teenage girls and women so it’s important we look out for the signs and symptoms in our children, mums, aunties, colleagues, and friends. Click here to learn more about what iron deficiency looks and feels like.
Three actions you can take if you think you’re low in iron:
- Visit your GP, discuss your concerns and request a blood test to check your iron levels
- Up your iron intake by checking out these food-related iron tips.
- If you eat red meat, try including three portions of cooked lean red meat (100-150g per serve) every week for a source of easily absorbed haem iron.
Want to try some delicious, iron-rich recipes? Check out these tasty recipes which get the iron tick!
Posted by Beef + Lamb New Zealand
