IRON-DEFICIENCY ANAEMIA WHAT YOU EAT CAN HELP - NDR-UK

IRON-DEFICIENCY ANAEMIA
WHAT YOU EAT CAN HELP
What is iron-deficiency anaemia?
Iron-deficiency anaemia occurs when the level of your red blood cells is low. This may be because
your diet is too low in iron for your needs. Iron is a key ingredient for making red blood cells. Red
blood cells carry oxygen around the whole of your body, so therefore, a low red blood cell count means
less oxygen. This can leave you feeling tired, sometimes breathless and maybe a little dizzy.
What can I do about it?
If you are anaemic, your GP has probably prescribed iron tablets for you. Taking these tablets regularly
and for as long as they are prescribed, gives you the best chance of improving your red blood cell level
and feeling better. Nutrition is also very important. Increasing the amount of iron in your diet will play
a big role in curing or preventing your anaemia.
Which foods are rich in iron?
Foods richest in iron are from animal sources. Offal e.g. liver, kidney etc. is especially good. Getting
enough iron in your diet needs a little more effort, if you don’t eat meat. The information on the next
page shows the best sources of iron. Non-meat choices, suitable for vegetarians, are also shown.
So what should I eat?
Eat as many foods rich in iron and Vitamin C as you can manage. Here are some ideas.
Breakfast ideas
• Fortified breakfast cereal and milk, with a glass of orange juice
• Poached egg and baked beans with a glass of grapefruit juice
• Wholemeal toast with marmalade or jam, and a kiwi fruit
• Boiled egg with wholemeal bread fingers and half a grapefruit
Lunch ideas
• Liver pâté with wholemeal toast and salad
• Corned beef and tomato sandwich
• Baked beans on toast, with fruit to follow, or fruit juice
• Broccoli quiche with salad and wholemeal bread and fruit juice
• Mackerel in tomato sauce and toast
• Lentil soup/broth with wholemeal roll and piece of fruit
Main meal ideas
• Liver, onion and tomato casserole with mashed potatoes and broccoli
• Lamb cutlet and redcurrant jelly with potatoes, sprouts and carrots
• Beef and vegetable stir fry with rice
• Corned beef hash with broccoli and peas

• Omelette with baked potato, roasted peppers and courgettes
• Beany casserole with garlic bread and mixed salad and fruit
• Chick-pea and spinach bake with a tomato sauce, diced potatoes and green beans
• Mince with potatoes and peas
What about drinks?
Make sure you drink 6-9 mugs/glasses of fluid a day (3-4 pints or 1½ -2 litres). Cold drinks rich in
Vitamin C are especially good for helping absorb the iron. Have fruit juice (e.g. orange, grapefruit),
tomato juice, vegetable juice or Vitamin C enriched cordials (e.g. blackcurrant).
Hot drinks like tea, coffee and cocoa contain substances that reduce the absorption of iron from your
food. Only drink these about an hour after eating, and between meals.

EXCELLENT SOURCES OF IRON: TRY
TO EAT ONE PORTION OF THESE AT
LEAST ONCE A WEEK
VERY GOOD SOURCES OF IRON: TRY
TO EAT 1-2 PORTIONS OF THESE
EVERY DAY, IF YOU DON’T EAT ANY
FOODS FROM THE ‘EXCELLENT’
GROUP
GOOD NON-MEAT SOURXES OF IRON:
TRY TO EAT 2 PORTIONS OF THESE A
DAY AND MORE IF YOU ARE A
VEGETARIAN. THESE ARE ABSORBED
BETTER WHEN EATEN WITH FOODS
RICH IN VITAMIN C
Food Item Notes Food item Notes Food item Notes
• Liver*
• Liver pâté*
• Kidney
• Heart
• Black pudding
• Faggots
If you’re not keen on
offal, try chicken
liver pate in a
sandwich or on toast.
It has a very mild
flavour and is readily
available in many
supermarkets
*Liver and liver
products should be
avoided in
pregnancy. Their
high vitamin A
content may harm
your baby
• Red meat e.g. beef,
lamb, pork or ham
• Tongue
• Corned beef
• Sardines or
mackerel
• Fortified breakfast
cereal**
**Check the label and
choose one with at
least 8mg per 100g
• Bread, especially
wholemeal
• Pulse vegetables
e.g. beans, lentils,
chick peas
• Canned baked
beans in tomato
sauce
• Eggs (4-6 a week)
• Green leafy
vegetables like
broccoli, cabbage
and spinach
How can I make the iron work better?
The iron in non-meat foods is less well absorbed than the iron in meaty foods. To boost the effect of iron in foods, eat them with foods rich
in Vitamin C. Rich sources of vitamin C are:
FOOD GROUP FOOD ITEMS
Fruits e.g. oranges, grapefruit, strawberries, raspberries, blackcurrants, kiwi
Juices e.g. fruit juice, tomato juice, vegetable juice
Potatoes cooked any way – mashed, boiled, roasted, baked, sautéed, fried
Vegetables e.g. sprouts, spinach, broccoli, peppers
Cordial Vitamin-C enriched squash or diluting juice e.g. blackcurrant, orange

I’m vegetarian
If you don’t eat meat, keeping your iron levels high is more difficult. The iron in non-meat foods is not
as well absorbed as that in red meat and offal. The best way to help meet your iron needs is to eat at
least one portion every day of each of these:
- fortified breakfast cereal (with 8mg iron per 100g or more)
- wholemeal bread
- pulses like beans, peas or lentils
- green leafy vegetables like broccoli, spinach or cabbage
To boost the absorption of iron, eat Vitamin C rich fruit and vegetables with every snack or meal.
I’m pregnant
Being pregnant increases your body’s need for iron. Eat iron-rich foods from the lists in this leaflet as
often as you can. During pregnancy, DO NOT EAT LIVER OR LIVER PRODUCTS such as pâté.
They contain very high levels of Vitamin A, which may harm your baby.
I’m still breastfeeding
Breastfeeding and managing a young baby are two very tiring jobs, especially if you have other
children too. To give your baby the best nourishment from your milk, eat as healthily as you possibly
can. Following the advice in this leaflet will help boost your iron. Now you’re safe to start eating liver.
Should everyone eat more iron?
Iron-deficiency anaemia is quite common. If you’ve been feeling tired and know your diet isn’t quite
what it could be, follow the advice in this leaflet. Those at particular risk of being anaemic are:
- teenage girls
- women in their 20s, 30s and 40s
- women who are pregnant or breastfeeding
- toddlers and children under 5 years
- people who don’t eat meat
- elderly people, especially those living alone
If you feel tired, breathless or dizzy, ask your GP to check your iron levels.
Can you get too much iron?
You can safely increase the iron in your diet, but do not exceed the dose of iron tablets recommended.
Iron supplements can be dangerous if taken in doses higher than recommended.
This information has been produced for SNDRí by Registered Dietitians and other relevant health
professionals. At the time of publication the information contained within the leaflet was, to the best of
our knowledge, correct and up-to-date. Always consult a suitably qualified dietitian and/or your GP on
health problems. SNDRí cannot be held responsible for how clients/patients interpret and use the
information within this resource.
Ref: 1000 10/04 (Last edited 19/09/08)
© SNDRí
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