THOUSANDS OF NEW ZEALANDERS DON’T GET ENOUGH IRON.
ARE YOU ONE OF THEM?
World Iron Awareness Week kicks off on 14 October 2024, which means it’s time to take a good hard look at who’s at risk and the implications of going short on dietary iron, and the dietary choices to optimise iron levels.
As one of the most common nutrient deficiencies, it's concerning that 30% of the world's population suffers from iron deficiency. This is particularly seen among women and children, including in New Zealand.
The campaign is proudly supported by a range of organisations to promote healthy iron-rich foods to fuel our nation.
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IRON DEFICIENCY REMAINS AN ONGOING ISSUE FOR MANY NEW ZEALANDERS, WITH MANY UNAWARE THEY HAVE DEFICIENT LEVELS.
IRON FACTS
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Iron is an essential mineral with three key roles:
Oxygen transport - Iron helps red blood cells carry oxygen from our lungs to the rest of the body
Immune system support - Iron helps strengthen our immune system to support fighting off infection
Energy production - Iron helps our body unpack energy from the food we eat
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You feel tired or lethargic
You’re often irritable or grumpy
You may get frequent infections
You often feel the cold
You find it hard to concentrate
If you have one or several of these signs and symptoms you may be low in iron. Make an appointment with your GP to get your iron stores checked.
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Babies 7-12 months: 11 mg/day
Children 1-1 year 3 months : 8-10 mg/day
Boys 14-18 years: 11 mg/day
Girls 14-18 years: 15 mg/day
Women 19-50 years: 18 mg/day
Women > 50 years: 8 mg/day
Men > 19 years: 8 mg/day
Women during pregnancy: 27 mg/day
Women whilst breastfeeding: 9-10 mg/day
The recommended daily intake (RDI) for iron is based on the fact that not all iron is absorbed.
Requirements are higher during periods of rapid growth, pregnancy and breastfeeding.
Menstrual blood loss and regular intense exercise can also affect your iron levels.
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Eat regular, balanced meals
Choose a variety of foods
Enjoy lean red meat up to three times a week as part of the meals you eat
Take a food-first approach (before supplementation)
See red - red meat is richer and more easily absorbed haem iron than white meat
Add vitamin C foods to your meal, this helps non-haem iron absorption
Eat red meat and vegetables together in a meal
Space out tea and coffee as these can reduce how much iron you absorb
Be aware of the signs of low iron
Plan meals carefully if you’re at risk of low iron
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Iron is found in lots of foods. The body absorbs haem iron more easily, with 15-25% being used and absorbed compared to 5-12% for non-haem iron.
Haem iron foods: beef, lamb, liver, pork, venison, poultry and mussels
Non-haem iron foods: Bread, breakfast cereals, beans and lentils, eggs, nuts, vegetables
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8 out of 10 1oddlers don’t meet the recommended daily intake of dietary iron
14% of children under the age of 2 are iron deficient
Over 1/3 of teenage girls don’t meet their daily iron requirements
1 in 14 New Zealand women are low in iron
15.6% of women aged 35-44 years have iron deficiency anaemia