Iron-rich foods: an NZ guide

Iron is one of the nutrients New Zealanders search about most, and for good reason. It's needed every day, and how much your body takes in depends as much on what you eat it with as on what you eat. Here's how much you need, the best food sources, and simple ways to get more from them.

What does iron do?

Iron is necessary for normal oxygen transport and normal blood formation. It contributes to normal energy production and the reduction of tiredness and fatigue, and it's necessary for normal immune system function and normal cognitive function.

How much iron do you need?

The Nutrient Reference Values for Australia and New Zealand set these recommended dietary intakes (RDI):

Group	Iron a day
Men 19+	8 mg
Women 19–50	18 mg
Women 51+	8 mg
Pregnancy	27 mg
Teenage girls 14–18	15 mg
Teenage boys 14–18	11 mg

Food labels use a single reference of 12 mg, so when a label says "50% of the RDI", that means 6 mg.

Two kinds of iron

Haem iron comes from animal foods like red meat, chicken and fish, and the body absorbs it more easily. Non-haem iron comes from plant foods like legumes, leafy greens, seeds and fortified cereals. It's absorbed less easily, but what you eat with it makes a big difference (more on that below).

Iron-rich foods in NZ

Figures are approximate and vary with the cut, variety and cooking method.

Food	Portion	Iron (about)
Lean beef, cooked	100 g	2.5–3 mg
Lamb, cooked	100 g	2 mg
Mussels, cooked	100 g	4–6 mg
Eggs	2 large	1.7 mg
Lentils, cooked	½ cup	3 mg
Chickpeas, cooked	½ cup	2.4 mg
Spinach, cooked	½ cup	3 mg
Firm tofu	100 g	2.5 mg
Pumpkin seeds	small handful (30 g)	2.4 mg
Iron-fortified breakfast cereal	1 serve	check the label
Qenda Ultimate Fibre	1 serve (20 g)	6.4 mg (53% of the RDI)
Qenda Everyday Fibre	1 serve (15 g)	6.15 mg (51% of the RDI)

How to absorb more iron from plant foods

1. Add vitamin C to the same meal. Kiwifruit, capsicum, tomatoes, oranges and broccoli all help your body absorb non-haem iron. A kiwifruit after a lentil dish is an easy win.
2. Keep tea and coffee away from iron-rich meals. They reduce iron absorption, so have them an hour or so either side.
3. Combine plant and animal sources. A little meat, chicken or fish in a meal helps you absorb the iron from the vegetables and legumes in it too.
4. Space out calcium supplements. Large doses of calcium can compete with iron, so take them at a different time of day.

Should you take an iron supplement?

If you think you might be low in iron, see your GP for a blood test before taking an iron supplement. Too much iron can be harmful, and a test tells you whether you need it and how much.

If you already take an iron supplement and use a fibre blend, take them at different times of day.

Iron with your fibre

Qenda's fibre blends are foods, not iron supplements, but both are a good source of iron. One serve of Ultimate Fibre gives you 6.4 mg of iron and 14.7 g of dietary fibre. Everyday Fibre gives you 6.15 mg of iron and 10.6 g of fibre. As part of a healthy diet, iron contributes to the reduction of tiredness and fatigue, and dietary fibre contributes to regular bowel movements.

Shop Qenda fibre or read which one suits you.

FAQ

Which fruit is high in iron?

Fruit isn't a big source of iron, but dried apricots and prunes have some. Fruit's real value is its vitamin C, which helps you absorb iron from other foods.

Do vegetarians get enough iron?

They can, with planning. Eat legumes, tofu, seeds, leafy greens and fortified cereals regularly, and pair them with vitamin C foods.

Does cooking in a cast-iron pan add iron?

It can add a small amount, especially with acidic foods like tomato sauces, but it's not a reliable way to meet your needs.

Sources: Nutrient Reference Values for Australia and New Zealand (iron); Australia New Zealand Food Standards Code, Schedule 4 (iron health claims); food iron figures are approximate, based on food composition data; Qenda product labels. This article is general information, not medical advice.