This page provides information on how young women can meet their iron requirements. Iron is a particularly important nutrient for women of child bearing years (19-50 years of age) and not meeting iron requirements may affect both energy levels and brain functioning.[1]
Iron is a trace mineral, this means, it is only required by the body in small amounts.
For women of child bearing years (19-50 years of age): 18mg/day is recommended (without exceeding 45mg/day).[3]
However, for women of child bearing years who follow a vegetarian diet, almost twice as much iron is recommended: 32mg/day. [2] This is due to plant based iron sources being less readily absorbed by the body than animal based iron sources.
Iron Deficiency occurs when the body's iron stores are low. This is different to Iron deficiency anaemia, which is a significant reduction of iron stores, that results in the blood's inability to deliver sufficient oxygen to the tissues of the body and energy producing pathways in the body are compromised [4]
Symptoms of Iron deficiency depend on the degree of Iron deficiency and include: decreased energy, breathlessness, pale skin, lack of concentration [2]
WHY are young women at risk?
Young women are especially prone to iron deficiency due to repeated blood losses experienced during menstruation. Iron is lost from the body through bodily excretions (urine, faeces, sweat and shed dead skin cells), in addition to this women experience losses through menstruation. All these losses accumulate and represent 1.5mg/day of Iron that is lost and must be replaced. [2]
People following a vegetarian diet are also at risk of iron deficiency due to their plant based iron sources, which are less readily absorbed. It is important to note that only 10% of Iron from a vegetarian diet is absorbed, compared with 18% of Iron from a mixed diet (containing plant and animal based products). [3]
Pregnancy also increases the body's requirements for Iron and as such may be particularly vulnerable to iron deficiency.[1]
Iron overload or toxicity is uncommon, as Iron is tightly regulated by the body. It may however occur in the following cases:
Haemochromatosis: a genetic condition that causes disruptions in the body's iron regulatory systems resulting in an increase in iron absorption and causing a build up of Iron in the body.[1]
If an excessive amount of iron supplements are taken.[1]
Symptoms may include gastrointestinal side effects such as constipation, nausea, vomiting and diarrhoea. [2] It is therefore important not to exceed 45mg of Iron per day.[3]
Including Vitamin C food sources in a meal, increases the absorption of non-haem iron sources. Vitamin C food sources include: Tomato, capsicum, citrus fruits (such as orange, lemon, lime), strawberries, kiwifruit, broccoli.
Including haem sources of iron in meal, increases the absorption of non-haem iron sources. For eg. including meat products in a salad with green leafy vegetables.
Cooking vegetables helps to increase non-haem iron absorption [7]
For Breakfast choose Iron fortified cereal or bread (see section 3.2) and add Vitamin C with fruits such as strawberries or kiwifruit or a glass of orange juice.
Include haem iron (animal based products) in green leafy salads or for a vegetarian option, include vitamin C sources, for eg. tomotoes or a citrus-based dressing to help the body absorb non-haem iron sources (plant based products).
Snack on high iron foods such as cashews or dried apricots.
Cook vegetables helps to increase iron absorption from plant foods (non haem iron sources).
↑ abcd Thomas, B. & Bishop, J. (Eds). (2007). Manual of Dietetic Practice. (4th edition). Carlton, Victoria: Blackwell Publishing
↑ abcdefg Whitney, E., Rolfes, S.H., Crowe, T., Cameron-Smith, D.& Walsh, A. (2011). Understanding Nutrition. South Melbourne, VIC: Cengage Learning.
↑ abc National Health and Medical Research Council, NHMRC. (2006). Nutrient Reference Values for Australia and New Zealand: Iron. Retrieved from: https://www.nrv.gov.au/nutrients/iron
↑ Kouris-Blazos, A. (2012). Food Sources of Nutrients: A ready reckoner of Macronutrients, micronutrients and phytonutrients and Chemicals. Sydney: Dr. Antigone Kouris-Blazos.
