HAEM IRON SOURCES
• beef
Ever feel completely wiped out after a run? Short of breath even running up the stairs? Finding it had to stick to your training plan?
• lamb
This may be your body simply crying out for some much needed TLC. Perhaps you just need a warm bath and an early night? If you run regularly and longer distances, however, or if you have a restricted diet or are vegan or vegetarian, you could well be suffering symptoms of low iron stores.
• venison
Iron is a mineral that’s necessary for basic human function, supporting the immune system and energy production.
• dark meat of duck and chicken
It also makes haemoglobin, a protein present in our red blood cells which is responsible for picking up the oxygen breathed into our lungs and for transporting it through the blood stream to every cell in our body, supporting the metabolism, healthy connective tissue, physical growth, brain development, the functioning of our cells and the synthesis of some hormones.
• offal – liver and kidney
Iron deficiency symptoms include looking pale, feeling tired, lacking in energy and possibly being more susceptible to infections. With severe iron deficiency – or anaemia – symptoms include heart palpitations, brittle nails, thinning hair, itchy skin and ulcers.
• fish
From when we start our periods to around 50 years of age or when we stop menstruating, women have higher requirements for iron than men or older women. This is because menstruation can use up iron reserves, especially if you have heavy periods. The recommended iron intake for pre-menopausal women is 14.8 mg, whereas for boys aged 11-18 it is 11.3 mg and for men it’s only 8.7mg.
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