Iron: The Mighty Mineral For Movement
Most of us rely on a car, bus, train, bike or scooter to get from A to B. If our method of transport breaks down, we can call for assistance. The oxygen we breathe in is like a person needing transport - it relies on a mineral called iron to travel around the body. However, unlike a person if it can’t get around the body there is no assistance hotline and it can be a very big problem.
Our bodies need iron to transport oxygen, produce energy and support our immune system.
Iron forms part of haemoglobin, a protein found in red blood cells. Once oxygen has entered our bloodstream from the lungs, it is bound by the iron in haemoglobin and is carried to all cells in our body (e.g. brain and muscle tissue). Iron also makes up part of myoglobin, a protein in muscle cells that stores oxygen.
If our brain and muscles don’t receive enough oxygen we can feel tired, weak, out of breath and struggle to concentrate - these are all common signs of low iron or iron deficiency.
When we move, regardless of whether you’re running a marathon or chasing around after small children, iron’s role as an “oxygen shuttle” becomes even more important. Our breathing rate increases to allow our hard-working muscles to receive more oxygen. In a nutshell, you need enough cars (iron) to transport the passengers (oxygen) from A to B. For endurance exercise in particular, a good, steady supply of oxygen is essential otherwise lactic acid can build up and fatigue can set in.
This is why having low iron levels can be a limiting factor for endurance performance and recovery.
Thousands of New Zealanders are not getting enough iron. In an exercise sense, very active people, menstruating females, endurance athletes, and those who follow poorly planned restrictive diets are at risk of depleting iron tanks due to their heavy training loads and potential iron losses.
We need iron for general, everyday health, but in particular to give us energy for movement.
How do we ensure that we are getting enough iron?
Iron is an essential mineral that is best obtained through the diet. Several animal and plant foods contain iron, but our body’s ability to absorb iron varies – read on! Here are some key things you can look out for to ensure you’re getting enough iron:
The type of iron - Animal proteins (such as beef, lamb, pork, chicken and seafood) contain haem iron which is much better absorbed (15-25%) than the non-haem iron found in the likes of plants, nuts and legumes (5-12%). For more information about haem versus non-haem iron click here. Having a variety of haem and non-haem iron foods in the diet is a good way to support iron levels. If you enjoy lean red meat you can have it up to 500g of it per week.
Vitamin C – This important vitamin has the ability to enhance iron absorption from non-haem plant-food sources by two to three-fold. Therefore, it pays to include a range of vitamin C-rich foods with meals, such as citrus fruits, tomatoes, capsicum and broccoli
Tannins – These are compounds found in our tea and coffee that can reduce iron absorption, particularly for non-haem iron. Therefore, it is important to have these drinks outside of main meals to give your body the best chance to absorb as much iron as possible
Hepcidin – This is a hormonal regulator that can reduce iron absorption. As hepcidin levels peak about 3-6 hours after exercise, it pays to time your iron-rich meals to be either before or just after strenuous exercise where possible (i.e. within 2 hours of finishing).
To help support your iron levels, try to include a range of iron-rich foods in your diet every day along with a variety of colourful fruits and vegetables. Check out the iron-rich recipes on recipes.co.nz for inspiration, such as:
Indian-Spiced Lamb & Chickpea Curry
Beef Steak Wraps
Nourishing Mexican Beef Bowl
If you are at all worried about your iron status, book an appointment with your doctor for a blood test and talk through any signs of symptoms you may be showing. To learn more about signs and symptoms of iron deficiency click here.
