Anaemia or iron deficiency is one of the most common nutritional deficiencies. Amongst other bodily functions, iron plays a vital role in the transportation of oxygen through the blood. Lack of iron in blood means that less oxygen is delivered to the cells, which can lead to fatigue and poor immunity. There are two types of iron found in food. Firstly, there is heme iron, which is derived from animal sources and is most easily absorbed by the body. Then there is non-heme iron, which is the iron found in plant foods such as spinach and legumes, and although still beneficial, this form of iron is not as easily absorbed as the first.
Symptoms of anaemia include tiredness & fatigue, feeling breathless, heart palpitations, paleness of the skin & eyes, weakness, difficulty concentrating, cold/tingling hands and feet, and dizziness.
If you suspect you are iron deficient, see your GP immediately who will be able to diagnose anaemia by a simple blood test. Here are some simple and healthy ways to help increase your iron levels.
Start off your day with an iron rich breakfast!
Nutrition Republic recommends waking up to a nice bowl of Creamy Porridge by our very own favourite breaky brand - Forage. Sprinkle with Cinnamon, Cacao Powder or Chia Seeds for an Iron rich meal that is not only amazing for your body, but will keep you fuller, longer!
Increase your Vitamin C Intake!
Research has proven that the consumption of Vitamin C will help your body absorb iron. Thus, try taking Vitamin C supplements or eating Vitamin C rich foods together with your iron rich meal. Nutrition Republic recommends a side of Goji Berries, taking a Vitamin C Tablet, or simply eating an orange or some fresh berries with each meal to help maximise your bodies iron absorption.
Cut the Caffeine!
Yes, we know, sometimes it's just impossible to function without a cup of coffee, but did you know that both Tea and Coffee contain polyphenols that actually bind to iron, making it difficult for our bodies to absorb it? The ballpark guideline for caffeine consumption is less than 600mg of caffeine per day and of course, no more than 200mg daily if you are pregnant. So cut back on the caffeine and feel your energy stores replenish, naturally!
Eat more chocolate!
Say what?? Well, to clear all confusion, we don't mean the commercialised chocolate you will find in most grocery store check-out aisles, we are referring to RAW Chocolate made from natural Cacao Powder! Believe it or not, but amongst its other nutritional goodness, raw Cacao is extremely high in Iron - making it the perfect ingredient! Try nibbling on some Cacao Nibs, adding some Cacao Powder to your favourite smoothies, or snacking on some of our favourite guilt free Raw Chocolates throughout the day - they taste delicious! You can even make your own delicious raw chocolate at home, simply by mixing Cacao Powder, Agave Syrup, Coconut Oil, Cacao Butter & Dates. For full recipe and method, email us at sales@nutritionrepublic.com.au.
Pop a Pill!
Iron supplements are a quick and easy way to assist in the management of iron deficiency and require no more effort than swallowing a tablet or two daily! Nutrition Republic recommends Iron Advanced & Iron Blood Tonic, both by Fusion Health! Both are highly absorbable and contain additional vitamins to enhance iron absorption and utilisation. Iron Advanced is suitable and recommended for pregnant women when adequate iron levels are needed most. ***Remember to only take iron supplements at the recommendation of your doctor***
These foods include lentils, spinach, red meat, chicken or beaf livers, tofu etc. Although iron found in animal sources are more easily absorbed by the body, there are still alternative iron rich option for vegetarians/vegans! You can also try snacking on some iron rich Goji Berries in between meals or sprinkling Chia Seeds over your favourite meals for a mega iron boost. Chia seeds are amazing as they contain 3x more iron than spinach alone!
Remember, it is important to never self diagnose yourself with any condition and anaemia is certainly no exception. Too much of a good thing is never a great thing and high levels of iron in the blood can actually be toxic, so be sure to see your GP before you load up on iron supplements.
Thanks for reading & stay healthy :)
Nutritionally yours,
Team NR
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