Patient Information Leaflet: Iron-Rich Foods
Kensington Medical Centre – Belfast

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What Is Iron?

Iron is a mineral that helps your body make red blood cells. These cells carry oxygen around your body. Without enough iron, you may feel tired, weak, or out of breath.

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Why Do We Need Iron?

Iron is important for:
• Energy and strength
• Healthy brain function
• Fighting infections
• Preventing iron-deficiency anaemia

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Signs of Low Iron

You may be low in iron if you:
• Feel tired all the time
• Look pale
• Feel dizzy or lightheaded
• Have a fast heartbeat
• Have headaches
• Find it hard to concentrate

Always talk to your doctor if you notice these symptoms.

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Who May Need More Iron?

You may need more iron if you:
• Are pregnant
• Have heavy periods
• Follow a vegetarian or vegan diet
• Have certain digestive conditions like coeliac disease
• Donate blood regularly

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Top Food Sources of Iron

Iron comes in two types:
• Haem iron – found in animal foods, easily absorbed by the body
• Non-haem iron – found in plant foods, less easily absorbed

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Haem Iron (Best Absorbed)
• Red meat (beef, lamb)
• Liver (but eat in moderation if pregnant)
• Chicken and turkey
• Pork
• Fish and shellfish (like sardines, tuna, mackerel)

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Non-Haem Iron (Plant-Based)
• Fortified breakfast cereals
• Lentils and beans (e.g., kidney beans, chickpeas)
• Tofu
• Spinach and other dark leafy greens
• Pumpkin seeds, sunflower seeds
• Wholegrain bread and brown rice
• Dried fruits like apricots, raisins

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Boosting Iron Absorption
• Eat vitamin C-rich foods (like oranges, tomatoes, strawberries, or bell peppers) with meals
• Avoid tea and coffee with meals – they can reduce iron absorption

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When to See a Doctor

Talk to your GP if you:
• Feel unusually tired or weak
• Are worried about your iron levels
• Follow a plant-based diet and are unsure if you’re getting enough iron
• Are pregnant or have heavy periods

A blood test can check your iron levels, and your doctor can advise if you need supplements.

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For more information, visit www.nhs.uk/conditions/iron-deficiency-anaemia

This leaflet is for general information only. Please speak to your healthcare provider for advice specific to you.

Medical Disclaimer

 The dietary advice and information provided in this leaflet are for general guidance and educational purposes only. They are not intended to replace personalised advice, diagnosis, or treatment from a qualified healthcare professional.

If you have a medical condition, are taking medication, are pregnant or breastfeeding, or have specific dietary needs or food allergies, you should consult your GP, dietitian, or another healthcare provider before making significant changes to your diet.

Following general dietary recommendations without proper medical supervision may not be suitable for everyone and could result in unintended health effects. Always seek individualised medical advice for your personal health circumstances.