Aged Care and Iron Deficiency
May 24, 2022
Iron is a nutrient essential for the human body. Assisting in a range of different bodily functions, iron is a key component of haemoglobin. Haemoglobin is a protein found in red blood cells and carries oxygen in the blood to all the vital organs, tissues, and other cells throughout the body, making sure that all systems are functioning correctly and carrying carbon dioxide back to the lungs.
The body cannot produce iron and therefore must obtain it from food, every single day. If there isn’t enough iron included in the diet, the body can develop an iron deficiency, often called anaemia, as the haemoglobin levels drop. As one of the most common nutrition disorders in the world, the symptoms of anaemia can include:
- Tiredness
- Lack of energy
- Frequent infections
- Poor concentration
- Brittle nails
- Sore mouth
- Cracks at the corners of the mouth
Where is iron found?
Iron is found in a range of food sources, from meat to eggs and even fruit and vegetables. However, the iron content of these foods varies greatly. Red meat, liver, and kidneys are the richest sources of iron and some of the most absorbable, with approximately 20% of iron being absorbed, while only about 5% of iron is absorbed from eggs, carbohydrates, and plant-based foods. For this reason, high iron meat options are the preferred iron source in aged care homes as smaller, less frequent serves are needed to meet the daily iron requirements.
How to improve iron absorption
There are two ways to increase iron absorption within the body:
- Eating a small amount of iron-rich foods (e.g. red meats) with low iron content foods. This will help the foods with lower iron contents to be absorbed better.
- Eating foods containing Vitamin C at the same time as low iron content foods. This will increase absorption of the iron, which is why foods like citrus fruits, orange juice, berries, capsicum, brussel sprouts, broccoli, cabbage, radish, potato, tomato, and parsley are recommended to be included at each meal.
How much Iron do you need a day?
The recommended iron intake varies based on a person’s age and gender. If you are concerned about iron intake or would like further advice on how to increase iron in your menus, please contact one of Nutrition Professionals Australia’s Accredited Practicing Dietitians.
