Iron is an essential mineral necessary for growth and development. It plays a critical role in producing red blood cells (RBCs), which supply the body with vital oxygen. However, if red blood cells do not function properly, this can lead to iron deficiency anaemia. If left untreated, this condition can result in serious heart and lung disorders.

One way to manage iron deficiency is by increasing the dietary intake of iron.

Anaemia occurs when the body lacks enough healthy red blood cells to transport oxygen from the blood to its tissues. People with anaemia may also have low haemoglobin levels, an iron-rich protein in red blood cells responsible for carrying oxygen.

There are several types of anaemia, with iron-deficiency anaemia being the most common. This condition arises when the body's iron levels are insufficient.

The causes of iron deficiency anaemia can include blood loss, inadequate dietary intake of iron-rich foods, gastrointestinal diseases that lead to malabsorption, and other health conditions such as kidney disease, obesity, and heart failure.

While individuals with mild-to-moderate anaemia may not have symptoms, some may experience:

If you notice any of these symptoms or are following a plant-based or vegan diet (which creates the risk of iron deficiency), you are advised to visit your health professional and check your blood iron levels.

If you have iron deficiency anaemia, increasing your intake of iron-rich foods and vitamin C is essential, as these enhance iron absorption.

The source partially determines iron absorption from food: either "heme" or "non-heme" iron. Vegetarians, vegans, or those with specific diets may develop iron deficiency because of their diets.

Heme iron is found in animal products like meat, poultry, and seafood and is more readily absorbed than non-heme iron.

Non-heme iron is found in plant foods like whole grains, nuts, legumes, seeds, and green leafy vegetables. Combine non-heme iron sources with vitamin C-rich foods such as oranges, berries, tomatoes, sweet potato, red peppers, and broccoli to increase absorption.

The recommended daily allowance (RDA) of iron for individuals aged 19 to 51 is 18 grams for women and 8 grams for men; after age 51, the RDA is 8 grams for men and women. The best diet for anaemia incorporates a variety of healthy foods, including lean meats, legumes, whole grains, fruits and vegetables.

The 2020-2025 Dietary Guidelines for Americans recommends consuming 1.5 to 2.5 cups of fruits and 2 to 4 cups of vegetables daily.

Animal sources like poultry and red meat are the most easily absorbed forms of iron. However, some practitioners recommend limiting red meat intake to three servings (3 to 6 ounces, cooked) weekly to minimise the risk of colorectal cancer.

Seafood is another source of heme iron. According to the 2020-2025 Dietary Guidelines for Americans (DGA), individuals of all ages should consume seafood at least twice a week. Seafood is rich in omega-3 fatty acids and contains essential vitamins and minerals, such as vitamin D and zinc.

Legumes are plant-based proteins packed with fibre and high in minerals. They are a heart-healthy swap for red meat and a great source of iron.

Whole grains contain fibre to support healthy digestion and may help decrease the risk of heart disease.

While added sugars should be limited in the diet, incorporating small amounts of these iron-rich sweeteners may be helpful if you have anaemia:

Some foods and drinks should be avoided because they can interfere with iron absorption or deplete iron levels.

Dairy products contain high calcium levels, which can compete with iron for absorption, particularly non-heme iron. Ideally, iron and calcium foods should be consumed separately (about an hour in between) to maximise benefit and absolution.

Tannins are found in high amounts in fruit, coffee, tea, red wine, and beer. They reduce the bioavailability of iron, making it harder to be absorbed.

Alcohol consumption can suppress blood cell production and cause structural abnormalities that prevent the maturation of functional cells.

Never smoke - ever.