What we’ll cover:

• The functions of iron in the body 
• Why iron is especially important for women
• Foods that provide iron
• What can help and hinder absorption 

As women journey through different stages of the life cycle, physical and metabolic demands can change the need for a variety of nutrients. One of which is iron - a mineral that most of us can obtain through a balanced and varied diet. While it is essential for both men and women, many women may underestimate the contribution iron has to their everyday well-being and energy levels.
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The function of iron in the body

Iron plays a vital role in many processes within the body. One of its most important functions is helping to produce haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s tissues. 

Without enough iron, the body cannot produce enough healthy red blood cells, which can lead to iron deficiency anaemia. This is a condition caused by a lack of iron. It can happen for a number of reasons, for example; blood loss, pregnancy or limited intake of iron in the diet.
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Why is iron especially important for women?

Women are more likely to have low iron levels than men, particularly during reproductive years. This is because iron is lost through menstruation each month, increasing daily iron requirements.

NHS guidelines recommend that adult men and women over 50 get 8.7mg of iron daily, women between the ages of 19 and 49 require 14.8mg a day to support their body's changing needs. According to the latest National Diet and Nutrition Survey (NDNS), nearly half of young girls aged 11 to 18 (49%) and a quarter of women aged 19 to 64 (25%) do not meet the lower reference nutrient intakes (LRNI) for iron. Since the majority of women (97.5%) require more iron than the LRNI provides, falling below this baseline can indicate a greater risk of deficiency.

Some women are at greater risk of iron deficiency than others, including those who:

• Have heavy menstrual periods
• Are pregnant or planning a pregnancy
• Follow a vegetarian or vegan diet
• Have certain digestive conditions that reduce nutrient absorption - e.g. coeliac disease.

Iron requirements also increase during pregnancy to support the growth and development of the baby, as well as the increase in the mother’s blood volume. 
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How to increase iron intake through foods

We can obtain two types of iron through our diet:

Haem iron: Found in animal sources, this type is more easily absorbed by the body. Good sources include:

• Lean beef and lamb
• Chicken
• Turkey
• Oily fish
• Shellfish
• Liver.

Non-haem iron: Found in plant-based and fortified foods. While less readily absorbed, it is still a valuable iron source. Examples include: 

• Beans, chickpeas and lentils
• Dried fruit - such as dried apricots
• Soybeans
• Dark leafy greens (such as spinach and kale) 
• Nuts and seeds
• Fortified breakfast cereals.
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What impacts iron absorption?

What can help?

Vitamin C helps to support the absorption of non-haem iron. Pairing non-haem iron with vitamin C-rich foods like peppers, citrus fruits, broccoli, tomatoes, or berries can help.

Practical ideas:

• Add a diced pepper and tinned tomatoes to a lentil curry
• Top wheat biscuit cereal with strawberries and kiwi
• Make a salad with broccoli, spinach, soybeans, and mixed seeds

What can hinder absorption?

Certain compounds can block iron absorption if consumed directly before, during, or after an iron-rich meal:

• Tea and coffee: High in tannins (a type of plant compound) which binds to non-haem iron when consumed alongside. This makes it difficult for your body to break down and utilise the non-haem iron.
• Phytates: Found in wholegrains and legumes, phytates are plant compounds which can inhibit the absorption of non-haem iron. Soaking or cooking high-phytate foods such as beans and lentils helps to reduce this effect. 

This does not mean you should avoid the above items, but consider consuming them 1-2 hours before or after your iron source.
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Summary

Iron is an essential mineral that supports energy levels, oxygen transport and overall health. Women are at greater risk of iron deficiency due to menstruation and increased needs during pregnancy. Eating a variety of iron-rich foods and pairing non-haem iron sources with vitamin C-rich foods can help support healthy iron levels.