Iron excellence: How ‘Food First’ fuels health and vitality
If you’ve been following Beef + Lamb New Zealand Inc. for a while, you’ll know that we love talking about iron, and for good reason too. Iron is an essential mineral that plays a pivotal role in our overall health and well-being. It supports our energy levels, carries oxygen around the body and supports optimal growth and development. These are the main reasons we have advocated for World Iron Awareness Week for the past ten years.
In the quest to increase your iron levels, there’s a myriad of options on the table, from devouring a juicy steak (or other iron-rich foods), eating iron-fortified foods, or taking iron supplements, While each method has its merits and serves specific people and/or medical needs, there are several reasons why obtaining iron through natural, wholefoods should be the first choice for most Kiwi’s.
Let’s unpack why a ‘food first’ and wholefoods approach to iron intake is beneficial and should be your first port of call:
Nutrient synergy: Wholefoods that are naturally a source of iron (such as lean beef, lamb, legumes and silverbeet) come bundled with a wide range of complementary nutrients. These foods not only provide iron but also essential vitamins, minerals and antioxidants in a form our bodies can easily use, they can also support iron absorption and work in synergy to support optimal health. In the case of beef and lamb, the protein, zinc and vitamin B12 that they also contain can play a vital role in the body to fight fatigue and keep our energy levels topped up (when part of a balanced diet), thus working in synergy with the iron-related benefits. Talk about a win-win!
Balanced absorption: Iron that we eat from wholefoods is absorbed in a regulated and balanced way. The body is well-equipped to absorb what it needs from wholefoods by aligning with specific needs and minimising the risk of iron-overload, which can be harmful. Which brings us to our next point…
Reduced risk of adverse effects: While supplementation can have a medical purpose for some, it could lead to excessive iron intake/iron overload if not properly managed. This can cause toxic effects and/or create gastrointestinal discomfort (namely constipation), which can also arise from overconsumption of iron-fortified foods. It’s important to talk to your GP or Dietitian about any concerns you may be experiencing relating to iron supplementation.
Holistic (and tasty) nutrition: Ultimately, obtaining iron from a varied and balanced diet is the holistic way to ensure your iron needs are met while supporting overall health. Natural, wholefood iron sources offer a diverse and more appealing range of tastes and textures. This variety encourages a balanced and enjoyable diet, which can make it easier to maintain healthy eating patterns in the long run.
Overall, while fortified foods and supplementation have a place for some, obtaining iron through a balanced diet of whole, unprocessed foods can ensure you receive a broader spectrum of nutrients, a richer culinary experience, and a more holistic approach to maintaining your iron levels. In the world of nutrition, the path to optimal health often leads us back to the basics – the food we put on our plates.
Disclaimer: The information in this article should not be taken as a substitute for medical advice from your GP or Dietitian. If you are concerned about your iron levels, talk to them about specific symptoms or health concerns and arrange a blood test.