Iron Flashcards
What is the difference between haem and non-haem iron?
Haem iron is easily absorbed into the body and found in animal foods but non-haem iron cannot be absorbed in the body and is found mainly in plant sources.
Name 4 sources of haem iron.
Liver and pâté, kidney, red meat eg. pork and beef, poultry and fish.
Name 4 sources of non-haem iron.
Dried fruit, fortified breakfast cereal, green leafy vegetables, whole grain cereal products eg. bread, beans and pulses, nuts, eggs and quorn.
What is iron needed to form?
Haemoglobin in red blood cells which transports oxygen around the body to where it is needed to release energy.
What is another function of iron?
It is required for normal functioning of the immune system.
What can a deficiency of iron cause?
Iron deficiency anaemia.
When is anaemia caused?
When iron levels are low and haemoglobin in the blood is not formed properly. Oxygen is therefore unable to reach the cells and tissues.
Why is anaemia caused?
It can be caused because of a lack of iron in the diet, poor absorption of iron, ongoing blood loss and rapid growth.
Name 4 symptoms of anaemia.
Weakness, faintness, dizziness, lethargy (extreme tiredness), you may look pale and be unable to concentrate.
Is excess iron common?
Excess iron is unusual in a normal diet and it may result from taking iron supplements and these may cause nausea and constipation.
What is needed for non-haem iron to absorbed?
Vitamin C
What foods reduce non-haem iron absorption?
- Tannins in tea reduce non-haem iron absorption so you should avoid drinking too much tea
- Phytate in wholegrain cereals reduce non-haem iron absorption so this should be balanced by eating fruit and vegetables containing vitamin C
- Phosphates in eggs reduce non-haem iron absorption.
What factors maximise iron absorption?
Eating food containing vitamin C at the same time as non-haem iron sources eg. fruit juice or fruit with fortified breakfast cereals, vegetables with beans or nuts with rice.
