Why is iron so important for women?

Being low in iron can leave you tired, pale and breathless, and with a reduced ability to concentrate. Unfortunately, women are especially susceptible to iron deficiencies, and the latest National Diet and Nutrition Survey revealed that nearly 25% of women are at risk of low iron levels. 

Iron is an essential mineral. It is a key component in haemoglobin, which lives in your red blood cells and transports oxygen to every cell in the body. Without sufficient iron, the body cannot produce enough red blood cells to transport oxygen to our organs and cells. Optimal oxygen delivery is need for all normal bodily processes including optimal brain function, energy and immunity.

Having low iron levels in your blood is the major cause of iron deficiency anaemia. This is a condition that can cause symptoms such as weakness, exhaustion, shortness of breath, pale skin, fast heartbeat and dry, brittle nails. Women are most prone to lower levels of iron because they lose blood through menstruation as well as during pregnancies. This means they have higher iron requirements relative to their size. 

According to the NHS:

Foods that are rich in iron include: 

The absorption of vegetarian sources of iron are easily affected by the foods they are eaten with, so vegetarians and vegans need to take extra care to ensure their iron levels are topped up. Vitamin C, when consumed alongside plant sources of iron, assists with absorption, so it is a good idea to add a source of vitamin C to each meal that contains iron. You could sip orange juice after each meal to help absorption, include vitamin C rich vegetables such as tomato or peppers, or enjoy delicious fruits such as mango, pineapple or berries as a dessert.

If you usually drink a cup of tea or coffee with your meals, you may wish to re-think this choice of beverage. This is because tea and coffee contain compounds called polyphenols which can inhibit the absorption of iron so try to avoid drinking them within 30 minutes of your meals. Instead, a glass of vitamin C-rich orange juice or a glass of water is an excellent choice to help iron absorption, and leave your tea and coffee breaks for between meals.