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Anaemia : Iron Deficiency Anaemia
Iron deficiency anaemia can be caused by poor diet or absorption or increased iron losses. A well-balanced, varied diet should give sufficient iron.
Red meat has 4 times the iron content of fish and chicken. Try to include red meat 2 to 3 times a week. Other good sources are eggs, oysters and enriched breakfast cereals. Pate is excellent if you are not pregnant. Vitamin C increases the absorption of non-haem iron (other than animal sources).
Be careful not to consume too much bran in combination with iron rich foods or a supplement. Bran can interfere with absorption. The elderly with poor absorption or inadequate diet or some people with chronic blood loss may need a supplement. When in doubt, check with your doctor or APD dietitian. Do not take supplements unless prescribed.
RECOMMENDED DAILY INTAKE OF IRON
| Infants 0 - 6 months(breast fed) | 0.5 mg |
| Infants 0 - 6 months(bottle fed) | 3.0 mg |
| Children 1-11 years | 6-8 mg |
| Adolescents 12-18 years | 10-13 mg |
| Adults-female | 12-16 mg |
| Lactation- female | 12-16 mg |
| Pregnant- female | 22-26 mg |
| Post-menopausal-female | 5-7 mg |
| Adult-male | 7 mg |
Quantities of food providing 5 mg IRON
- 180 grams beef
- 1000 grams fish
- 500 grams chicken
- 300 grams salmon / tuna
- 50 grams liver / kidney
- 180 grams sardines
- 500 grams broccoli
- 1 cup spinach / silverbeet (cooked)
- 5 eggs
- 2 cups Cornflakes
- 1 1/2 cup baked beans
- 4 Weetbix
- 7 slices wholemeal bread
- 16 slices white bread
- 100 grams dried apricots (20 halves)
- 125 grams almonds (80 almonds)
- 10 tablespoons peanut butter
- 1 tablespoon milo