Iron, Vitamins and Minerals

What is Iron?

Iron is a mineral found in foods and is necessary for good health and vitality. Iron has a role in carrying oxygen, fighting infections and providing energy from food. Symptoms of iron deficiency include shortness of breath, dizziness, fatigue, poor concentration and frequent infections. Menstruating and pregnant women, adolescents and athletes have higher iron requirements, and are therefore more likely to become iron deficient.

Types of Iron

There are two types of iron in foods: haem iron, and non-haem iron.

Haem iron is the type of iron found in animal foods (i.e. red meat, poultry and seafood). Red meat is the richest source.

Non-Haem iron is the type of iron found in plant foods. These include dried peas and beans, wholemeal breads and cereals, fortified breakfast cereals and green leafy vegetables. This type of iron is absorbed by the human body depending on the individual’s iron status (i.e. if iron stores are low, absorption will be better than if iron status is adequate). Absorption of this type of iron can be improved up to four fold by combining it with Vitamin C or Haem iron. Examples of this combination include:

· A glass of orange juice with wholemeal toast for breakfast

· Capsicum and broccoli in a beef stir-fry.

Tea, coffee and milk can inhibit absorption of non-Haem iron so these are best avoided at meal times.

Iron rich foods

Lean red meat

Liver / liver pate

Poultry

Pork

Mussels

Fish

Eggs

Nuts

Broccoli

Dried beans

Peas

Wholemeal bread

Iron fortified breakfast cereals

High fibre breakfast cereals

Vitamin C rich foods

Citrus fruits

Rockmelon

Strawberries

Kiwi fruit

Pineapple

Broccoli

Capsicum

Minerals

Minerals also play an important role in body growth and maintenance. They are an intrinsic part of healthy bones, teeth, hair, nails, red blood cells, body fluids, hormones and enzymes. Mineral balance must be maintained to prevent disease and degeneration. A diet incorporating a wide variety of fresh foods, lean meats and dairy provides all the minerals that the body requires.

Antioxidants

Antioxidants are substances that combat or neutralise free radicals, preventing them from causing damage to our body's cells (e.g. premature ageing, heart disease, cancer, cataracts, arthritis, infertility in men, and other degenerative diseases). Dietary antioxidants include: vitamins (vitamin C and E), minerals (iron and copper), enzymes and phytochemicals (as found in soy products).

Phytochemicals

Carotenoids  Potent cancer fighting properties

Sources:  Red, yellow, orange and green pigments in fruits and vegetables (i.e., lycopene in tomatoes).

· Flavenoids

Sources: Green and black tea, red wine (phenolic acid).

· Phytoestrogens

Specific Properties:  Protection against breast cancer, menopause, prostate cancer

Sources: Fruit and vegetables- choose a wide variety of colours, soybeans and soy foods, other  dried beans, wholegrains, nuts, seeds, potatoes, and rice.

Vitamins

Vitamins are chemical compounds essential for normal growth and metabolism. In your body, they work as enzymes (natural catalysts), help release energy from food, keep blood cells healthy, and some act as antioxidants (which may prevent cancer). Ideally it is wise to obtain your vitamins from food, not supplements.  They are only required in small amounts and must be obtained from food sources (except vitamin D from the sun). A diet high in fruit, vegetables and wholegrain products will provide a balanced supply of vitamins. Cooking quickly and at high temperatures helps “lock in” some antioxidants. Avoid the loss of vitamins and minerals in vegetables by not soaking them before cooking them. Exposure to air can also destroy some vitamins. Steaming, stir-frying are best methods to use. Do not take large amounts of vitamins as they can be toxic in large doses. Excess vitamin A, for example, is toxic and can result in nausea, loss of appetite, and dry, itchy skin.

A varied, fresh, whole food diet supplies all the necessary vitamins, minerals and antioxidants to promote good health and prevent disease.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.