Feeling a bit tired?

Very easy to put it down to good old winter, but could it be something more? Iron deficiency is the largest nutritional deficiency in the world. Iron was the media darling a few years back, but is no longer the hot topic that it perhaps should be, considering how many people it affects worldwide.

Iron deficiency is particularly common in females, infants, teenagers, elderly and vegetarians or vegans. That pretty much covers most of the population! The main cause is inadequate intake of iron rich foods or blood loss – or a combination of both.

Having low iron can cause all sorts of problems, the most common being fatigue. Other symptoms include frequent infections or illnesses, feeling the cold, headaches, irritability, problems concentrating, pale skin and cracked lips and altered nail shape. In young children difficulty learning is a real concern.

So if you have been diagnosed with low iron there are some things that can you do to help improve your iron status. Large amounts of calcium or dairy products with your main meals limits iron absorption. Also avoid polyphenols, this means avoid your cup of tea, coffee or red wine within ½ – 1 hour of a main meal.

An iron supplement may be necessary but don’t leave it only to this. Go and get yourself a large cast iron pan, cooking with this releases iron. Have some vitamin C with you meals such as a juice, citrus fruit or kiwifruit. Consider having a wee white wine with an evening meal (but keep it to just the one!). Try to have some form of meat with the main meals. There is a factor in meat known as the meat fish poultry factor (MFP factor), that helps with iron absorption. Also look at increasing your lean red meat intake.

Worth checking out the old iron levels. It can make a huge difference to the way you feel and function. It may not be just that winter has arrived.