In my first instalment I covered signs, symptoms and medical testing for iron deficiency anaemia. In Part Two, I enter the meat of the issue – foods richest in iron, those that inhibit absorption, the importance of a healthy digestive system and the best natural supplements to take.
Why do we experience iron deficiency? It can be as simple as looking at daily nutrition:
1. Are you eating enough iron rich foods?
There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods, richest in chicken liver followed by beef, lamb, and the dark meat of poultry. Iron from plant sources such as lentils and beans is arranged in a chemical structure called nonheme iron, which takes more effort & energy for the body to properly utilize. Apart from foods, the best iron supplements are those in liquid form such as Floradix or Spatone. They are derived from naturally rich sources, are non-constipating and highly absorbable.
2. Are you eating the right foods generally?
We are omnivores, designed to eat both plant and animal material. The most iron rich foods come from animal sources, and are crucial for those experiencing nutrient depletion. A varied, seasonal and nutrient-dense diet ensures that, not only are you receiving sufficient iron, but also the gamut of co-factors necessary for its utilization (see below).
4. How do you digest and absorb food?
As mentioned in Part One, iron deficiency can be caused or exacerbated by improper digestion & assimilation. Hydrochloric (stomach) acid is required for protein digestion, which in turn delivers iron and B vitamins. Enhance digestion by taking time to anticipate, prepare & sit down to meals, consuming bitter herbs, teas or tinctures before meals (this stimulates proper digestive secretions) and chewing thoroughly.
5. Does anything bind to iron?
Yes! Certain chemicals/anti-nutrients bind to or interfere with the absorption of iron. Oxalic acid is one of them, found in raw spinach, chard, silverbeet, sorrel & chocolate. It forms insoluble compounds in which iron and other essential minerals are ‘trapped’, blocking their uptake (cooking can diminish this effect). Phytate is another; high in raw nuts, seeds, grains & beans. Prepare these well through activating, soaking, sprouting and fermenting. For example, soak your muesli in quality, full fat yoghurt to eat it Bircher style. The bacteria and enzymes in the yoghurt aid digestion.
6. Do you have increased requirements?
Stress, convalescence, certain medications, pregnancy and breast-feeding are states of increased need for nutrients. As the body works overtime to repair, manage the effects of stress or grow another human being, greater nutritional input is required.
7. Do you have a deficiency in co factors?
Iron does not work alone; rather, it has friends & coworkers.
- Vitamin A helps mobilize iron from storage sites, so a deficiency limits the body’s ability to use stored iron. Vitamin A rich foods include:
high quality organic pastured butter, pastured egg yolk, pastured liver and organ meat, wild seafood, oily fish (sardines, herrings and anchovies) & fermented cod liver oil.
- Vitamin B is involved in creating new blood cells, together with iron. A deficiency of B12 can cause pernicious anaemia. Foods rich in B-vitamins include leafy greens, seafood, animal foods and high quality dairy.
- Vitamin C enhances absorption, aiding anaemia alongside iron rich foods such as liver and red meat. Wildcrafted Gubinge powder (Kakadu Plum) is the richest and most natural source. Read more about the benefits of Vitamin C.
8. Genetics?
Regulation of iron uptake is impaired in some people as a result of a genetic defect. In these people, excessive iron intake can cause iron overload disorders such as hemochromatosis. For this reason, it is advised that people do not take iron supplements unless diagnosed with iron deficiency via a blood test.
Eat your medicine! This is my favourite source of iron-rich nutrition: Chicken liver pate.
A natural superfood, liver is one of the most nutrient-dense foods available to us. Yes, liver! Rich in protein, water-soluble vitamins B12, B9, iron and fat-soluble vitamins A and D, it offers complete nutrition in a digestible form, far beyond any man-made supplement or processed “super food”. Prior to synthetic supplementation, liver was used as a remedy for many nutritional deficiencies such as anaemia & general malnutrition, recovery from an operation, stress and convalescence. This is an instant, pick-me-up food!
Liver gets a bad rap, being the organ of detoxification. Choose liver from organic and pastured sources and it will be free of chemicals, antibiotics and hormones.
As an added benefit, a better understanding of what it takes to raise healthy animals, fosters respect and gratitude for the whole animal, including its organs. They should never be discarded but added to our diet, just as we use animal bones for stocks and animal fat for cooking.
Pate is the way I like to eat liver – in fact, I highly recommend making a batch every week. The liver may come from a chicken, duck, lamb or calf – it’s entirely up to you. My favourite is a chicken liver pate recipe that I’ll share with you next week.
Read Part Three next Monday for this recipe and more – simple, real-food ideas to ensure you’re bursting with goodness & energy.
References:
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
https://foodoxalates.wikispaces.com/Mineral+Bioavailability
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