What are the common causes?    Iron deficiency and anaemia can result from a number of causes. The most common causes include:

• Poor iron intake: vegetarians are at high risk of developing iron deficiency as they exclude meat and meat products. These are the highest sources of iron in the diet.
• Increased blood loss: this is a major risk factor in women due to menstruation.
• Increased iron requirements: extra iron is required during periods of growth in adolescence. Women who are pregnant also need extra iron.

What foods should I eat?     There are two different types of iron found in foods. The iron found in meat, fish and poultry is known as haem or organic iron. The best source of haem iron comes from lean red meat. The second source of iron comes from plant foods. This type of iron is known as non-haem or inorganic iron. It is contained in wholegrain breads and cereals (wholemeal bread, pasta and rice) and leafy green vegetables (spinach and beans). Legumes such as lentils, chickpeas and baked beans are also high in iron. The iron found in plant foods is not readily absorbed compared to haem iron. Uptake can be reduced by a number of substances.

Which foods are high in iron?

Haem Iron Liver (85g) Lean steak (100g) Lamb chop (85g) Lean pork (100g) Lean chicken (100g)   Non Heam Iron Bran flakes (1 cup) Cashew nuts (40g) Spinach (1/2 cup) Baked bean (1/2 cup) Lentils/chick peas (1/2 cup)

Iron (mg) 5.5 3.0 2.0 1.0 1.0     8.1 2.4 2.2 2.0 1.8

If iron intake cannot be met especially during pregnancy, an iron supplement may be required. Speak to your doctor or dietitian for further advice.

How to maximise iron uptake    Some foods contain chemicals that can improve iron absorption. Including a source of Vitamin C with an iron rich meal, especially plant sources of iron, will help your body absorb iron. Vitamin C rich foods include:

• Citrus fruits such as oranges & mandarines
• Vegetables like capsicum