Australian Healthy Food Guide – June 2019

Askyour

GP

tocheck

iron your

levelsbefore

youstart

iron

supplements

Q

WhatshouldIlookforin

anironsupplement?

High-dosesupplementsmaybeprescribedbya

doctortohelpreplenishlowbodystores.Ifyou’ve

beenprescribediron,thelikelihoodisyou’llbe

givenanironsulphatesupplement,withorwithout

vitaminC,providing80–105mgironpertablet.

Over-the-counterironsupplementsmaybebetter

tolerated,butcontainsubstantiallylessiron—only

5–24mgpertablet.Ifyou’vebeendiagnosedwith

irondeficiencyanaemia,thisjustisn’tenoughtoget

youandyourironlevelsbackontrack.

Carbonyliron,ferrousfumarate,ferroussulphate,

ironamino-acidchelateandferrousgluconateare

themostcommontypesofironsupplementsnow

available.Theamountofactiveironyourbodycan

absorbvariesdependingonthesupplements.

Ifyouneedironsupplements,takethembefore

goingtobedratherthanwithmealsorothermineral

supplements,toensureyouabsorbasmuchasyou

needwithoutcompromisingothernutrients.

Q

Help!Igetconstipatedwhen

Itakeironsupplements!

Manypeoplereportconstipationusinghigh-dose

ironsupplements,buttotreatlowironlevels,it’s

importantthatyoutaketheamountprescribed.

Counteracttheconstipationbyincreasingyour

waterintaketoatleasttwolitreseveryday,and

byboostingfibreinyourdietwithplentyoffresh

fruitandvegetables,aswellaswholegrains,

legumes(beansandchickpeas),nutsandseeds.

Takingpsylliumhusk—suchas,Metamucil—may

alsohelp,butdrinkingenoughwaterisessential.

Q

Do I need an iron supplement

on a vegetarian diet?

Vegetarians who eat a varied and well-balanced

diet are not at any greater risk of iron defi ciency

anaemia than non-vegetarians. Iron supplements

are generally used by pregnant women, and those

diagnosed with iron defi ciency anaemia.

A well-planned vegetarian diet thatˆs rich in whole

grains, legumes, nuts, seeds and leafy green vegies

provides an adequate iron intake. Vegetarians can

reduce their risk of low iron levels by eating plenty

of foods rich in vitamin C.

Q

I’m tired — do I need to take

an iron supplement?

There are many reasons why you may be tired or

lacking energy: working long hours, not eating

healthy foods regularly during the day, or trying

to cram too much in. So address these reasons fi rst.

Rather than take a supplement you may not need,

visit your GP to get your iron levels checked.

JUNE 2019 HEALTHY FOOD GUIDE 27

PERFECT PAIRS

Pairing certain foods can help improve nutrient absorption. Give these super combos a go!

Eatthesenon-haem iron foods... ... with these vitamin C-rich foods

+

Cereal ............................Citrus fruits & juice

Nuts ............................Kiwifruit

Legumes ............................Tomato

Green leafy vegetables ............................Capsicum

Wholegrain breads & cereals ............................Broccoli