what is iron?
iron is an essential mineral best known for its role in making haemoglobin, the protein in red blood cells that carries oxygen around the body. it comes in two forms in the diet: haem iron, found in animal foods, and non haem iron, found in plant foods such as sesame seeds, lentils and leafy greens.
its role in the body
iron contributes to normal formation of red blood cells and haemoglobin, the normal transport of oxygen in the body, and the reduction of tiredness and fatigue. it also supports normal cognitive function and normal function of the immune system. because of its central role in oxygen transport and energy, iron is one of the more closely monitored nutrients in women's health, given that menstruation involves a regular loss of iron that needs to be replaced through diet.
good dietary sources
- sesame seeds and tahini
- red meat, poultry and fish
- lentils, beans and chickpeas
- leafy greens such as spinach, and fortified cereals
non haem iron from plant sources is generally absorbed less efficiently than haem iron from animal sources, though pairing plant iron sources with a source of vitamin c, such as citrus fruit or peppers, can help improve absorption.
things to consider
iron deficiency is one of the more common nutrient shortfalls, particularly among menstruating women, pregnant people, and those following vegetarian or vegan diets, so it's a nutrient worth being genuinely mindful of. that said, iron supplements should generally only be taken on the advice of a doctor, since taking iron supplements without a confirmed deficiency can, in some cases, cause digestive discomfort or, at high doses over time, more serious effects. if you suspect you might be low in iron, symptoms such as persistent tiredness or pale skin are worth discussing with a doctor, who can arrange a simple blood test rather than relying on supplementation alone.
the takeaway
iron is essential for energy and oxygen transport, and is particularly relevant for menstruating women. sesame seeds offer a useful plant based source, best combined with foods rich in vitamin c and, where deficiency is suspected, professional guidance.