What is the importance of iron?
Iron is an essential mineral that your body needs to function optimally. Once it is absorbed in your body, it helps blood move oxygen from the lungs to the rest of the body, and it helps muscles store and use oxygen. Low iron levels can impact energy levels, concentration, memory, performance at work and/or school, cognitive development, and learning potential. So, it is obviously VERY important that your diet is adequate in iron!
In foods, iron is present in two forms: heme and non-heme. Heme iron is found in animal foods such as meat, fish, and poultry, and non-heme iron is found primarily in plant sources such as grains, vegetables, and fortified foods. Heme iron is readily absorbed by your body (up to 40%), while non-heme iron is absorbed much less efficiently.
To optimize your iron absorption, here are 3 tips:
- Limit food interactions. Certain foods reduce iron absorption. Food interactions that may affect iron absorption include oxalates (chocolate, tea, dark leafy vegetables), polyphenols (tea, coffee, and cocoa), and calcium (dairy products, almonds).
- Harness the power of food combinations. Combining non-heme iron with certain foods can improve its absorption. This includes foods that are good sources of heme iron (meat, poultry, and fish), vitamin C (oranges), beta-carotene (carrots), and carbohydrates (fruits, vegetables, and grains)
- Time your high iron meals. Eat your high iron meals when they are best absorbed. You should eat your iron rich foods separately from oxalates, polyphenols, and, separately from exercise, and together with heme iron and vitamin C.
Why might my diet not be enough and what can I do to supplement my iron intake?
Yes, a healthy diet is the key to getting the iron you need. However, although most of us get the iron we need from food, certain people may need more iron. This includes vegans and vegetarians, pregnant and breastfeeding women, females between ages 9 to 13 who menstruate, females over the age of 50 who still menstruate, infants and children, high-performance athletes (especially vegan athletes), and frequent blood donors. These people may benefit from taking an iron supplement or using a tool like the Lucky Iron Fish. As always, do not prescribe yourself an iron supplement on a whim!
What is the Lucky Iron Fish (LIF)?
The Lucky Iron Fish is a cost-effective and easy form of iron supplementation. It is a fish shaped iron cooking tool that you place in boiling water with 2-3 drops of citrus or any acidic ingredient, for 10 minutes.
How does the Lucky Iron Fish work?
The product releases a safe dose of iron into boiling water. Iron particles released during boiling are absorbed by the body safely and easily, without any side effects. When used as directed, it releases 6-8 mg of absorbable iron per 1L (4 cups) of liquid (such as soup or water, with 2-3 drops of citrus). One use of the LIF is equal to the amount of iron in seven chicken breasts (heme) or ten cups of raw broccoli (non-heme)!
What I love about this product is that it can be added to water and be ingested on its own or it can be added into various recipes to create iron-rich meals and snacks such as soups, rice and pasta dishes, hummus, smoothies, and coffee and tea. When used as directed, the LIF does not change the taste, colour, or smell of the food or water it is boiled in! In fact data shows that three months of consistent use of this product can resolve iron deficiency.
Instead of relying on supplementation to meet your iron needs, work with a practitioner to see how you can swap a pill for this fun cooking tool.
Here is the link to purchase directly from Amazon if you are interested.
Written in partnership with Celina Hunt (Nutrition Student)
Sources:
https://ca.luckyironfish.com/blogs/news/5-tips-for-alleviating-iron-deficiency
https://www.healthline.com/nutrition/increase-iron-absorption#TOC_TITLE_HDR_2
https://ca.luckyironfish.com/pages/iron-101
https://www.healthlinkbc.ca/healthlinkbc-files/iron-health
https://ca.luckyironfish.com/pages/frequently-asked-questions
