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Nutrition > Red meat and iron
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Lack of iron is the most common nutrient
deficiency in England and women are particularly at risk.
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There are two types of iron in foods:
Haem iron
and Non-Haem iron.
Eating a combination of foods high in haem and non-haem iron
will ensure good balance of iron-rich foods in the diet. |
Iron, is a mineral and is essential for good health
and physical well-being. It is found in a variety of foods, including
lean beef and lamb. The redder the meat, the higher the iron
content.
Too little iron in the body can lead to low iron stores and iron
deficiency known as anaemia: symptoms include tiredness,
poor appetite, irritability, and a lower attention span. If you are
constantly tired or think you may have iron deficiency anaemia, please
consult your doctor.
Iron has three main roles in the body:
- To carry oxygen around the body in haemoglobin
found in the blood
- Ensures a healthy immune system. The cells
that fight infection depend on adequate iron stores. If your iron
levels are low, your body is prone to more infections
- Iron is essential for the production of energy in
the body from nutrients
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What are the main causes of low iron levels?
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- Not eating enough iron-rich foods
- Where there is an increased demand for iron:
- Women of child-bearing age
- Babies – Iron stores in newborn babies begin
to deplete between 4-6 months old
- Toddlers – Young children undergo rapid growth
and development, so extra iron is required
- Boys – Adolescent growth spurts increase iron
requirements
- Girls – During puberty, especially after the
onset of menstruation
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Other groups that may be at risk as a result of low iron
levels
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- Athletes and very active people:
- During physical activity blood volume is increased,
increasing the need for more iron
- Vegetarians and vegans
- Anyone who includes very little lean red meat in their
diet
- People on restrictive or fad diets
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How much iron do I need?
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 A
teenage girl’s requirement increases during adolescence
due to growth spurts and the onset of menstruation |
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| Reference
Nutrient Intakes = RNI’s |
RNI |
| Birth-6 months |
4.3mg |
| 6 months - 3 years |
6.9mg |
| Up to 10 years |
8.7mg |
| Males 11-18 years |
11.3mg |
| Males 19+ years |
8.7mg |
| Females 11- 50+ years** |
14.8mg |
| Females 51+ years |
8.7mg |
| Pregnant females |
14.8mg |
| Reference
Nutrient Intakes (RNI’S)
is the amount of a nutrient that is required to prevent
deficiencies in 97.5% of the UK population. |
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Possible effects of iron deficiency
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- Fatigue or tiredness
- Low immunity to infection, i.e. increase risk of colds
and viral infections
- Reduced appetite
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| Top tips to improve your iron intake |
| Eat lean red meat 2-3 times
per week to ensure the maximum absorption of haem iron |
| Eat plenty of vitamin C rich
foods (like fruit and vegetables) to assist the body with the
absorption of non-haem iron found in plant foods (vegetables,
pasta, rice, cereals, bread, pulses, such peas, beans and lentils
and fruit) |
| Eat lean red meat and vegetables
together. Eat a combination of red meat and plant
foods. This will assist the body with the absorption of non-haem
iron by up to four times. |
| Avoid drinking coffee or tea with
your meal. The presence of tannin reduces the amount
of iron we can utilize from food. Wait for at least one hour
after meals before drinking tea and coffee and/or choose fruit
juice or milk instead |
| Beware of fad diets – Studies
suggest that girls and women on low calorie diets often do not
get their daily iron requirements. Lean beef, lamb and offal
(e.g. liver) are relatively low in calories, yet high in iron.
Choose low-fat cooking methods such as grilling of stir-frying
and always drain or skim any excess fat, or blot with absorbent
paper towels |
| Keeping fit – You’ll
need extra iron if you exercise often and strenuously. Ensure
your diet is balanced and
varied, including lots of food high in haem iron |
For inspirational and mouth-watering beef and lamb recipes go
to the recipe page of
the website.
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