Are you getting enough Iron?

Are you getting enough iron?

 
A few weeks back I was lucky enough to attend the New Zealand Beef Expo in Palmerston North and whilst I was there sampling some of our finest steak, I was reminded of the excellent nutritional quality this product offers and the importance of it in our diet, especially for those of us who are active. 

As I’m sure we all know, lean beef in one of the best sources of iron. Iron is involved with carrying oxygen around the blood and is also important in ensuring optimal recovery. The level of iron in our body is often, but not always, a reflection of dietary intake. If your diet is low in iron, this may increase your risk of your iron stores becoming low. This can lead to iron deficiency which has a negative impact on performance. Because it is involved in oxygen transport, the less iron you have, the less oxygen you can carry around your blood so those long rides all of a sudden start to become a real effort because your body has to work a lot harder to get the oxygen to your working muscles.

Iron is also important in maintaining a healthy immune system so if you’re trying to escape the winter lurgies that are doing the rounds at the moment, make sure you are eating well. After all you don’t want to have to stay in bed when all your mates are out cycling!

To help reduce the likelihood of your iron stores running low, aim to include lean beef or lamb three to four times per week. There is often a lot of misconceptions about the fat content of beef and lamb, however when it is trimmed of any visible fat it is very low in saturated fat (that’s the bad stuff) and cholesterol. In fact a significant amount qualifies for the National Heart Foundation ‘Tick of Approval’. Foods that are high in vitamin C help the absorption of iron and compounds called tannins that are found in things like tea will inhibit iron absorption so if you a keen tea drinker, try not and have it around meals times.

Some people may tell you ‘just take a supplement and you’ll be right’. However, it is important not to rely on these and remember that a food source will always provide you with many more nutrients than the one in the bottle. For example, lean beef and lamb is also a great source of protein, zinc and vitamin B12. All of these are vital in maintaining good health and performance.

Kath’s iron rich recipe

Hedgehog meatballs

This is a great iron-rich dish that is sure to be a winner with the whole family!

500g premium beef mince

1 small onion, finely chopped

2 cloves garlic finely chopped

½ cup raw basmati rice

1-2 teaspoons each of mixed herbs & parsely

Salt & pepper

1 can Watties condensed extra rich and thick tomato soup

½ cup water

Mix mince, onion, garlic, rice, herbs and salt & pepper in a bowl until well combined. Lightly spray a non-stick pan with oil and carefully brown the meatballs. Pour the tomato soup and water into an oven proof dish and carefully place the browned meatballs in the sauce. Cover and bake at 180⁰C for 30-35 minutes. Serve in a pita, a wrap or on their own with a salad or your favourite vegetables.

 Kath Fouhy is a New Zealand Registered Dietitian. She combines her love of food and enthusiasm with sound nutrition advice to provide you with an individually tailored nutrition plan that is personally suited to your lifestyle and family.
Kath can help you with any nutrition related problem including: weight loss, high cholesterol, diabetes, and food allergies.
Kath is also a nutrition sponsor helping Aaron Fleming complete his Ironman dream, the official Dietitian to the Sarah Ulmer Brand, and a nutrition consultant for the NZ Academy of Sport.

For more information please visit Kath's website www.food4fuel.co.nz

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