Meet iron needs without red meat

Nutrition expert Lisa Guy reveals some top iron-rich foods which can be eaten as an alternative to red meat.

(Q) I have recently been diagnosed with low iron levels, which is no real surprise as I do not eat red meat. Can you please give me some advice on the best way to increase iron levels without eating red meat?

(A) Iron is an important mineral for good health and is required to produce red blood cells. Red blood cells contain haemoglobin a red, iron-rich protein that carries oxygen from the lungs to all of the body's muscles and organs.

We need iron for healthy immune function and for the production of white blood cells and antibodies. Without sufficient iron, you will be more likely to suffer from frequent colds and infections. Iron is necessary for the production of energy from glucose, which is the main fuel for both the brain and the rest of the body.

Iron deficiency is a common nutrient deficiency, especially in women. If left untreated it can progress to anaemia, which is a condition characterised by low levels of red blood cells.

Pale skin, tiredness and having a decreased tolerance to strenuous activity or exercise are some of the common symptoms associated with iron deficiency and anaemia. This condition is associated with decreased immune function (and thus a lowered resistance to infection).

Red meat is not the only way to get adequate amounts of iron in the diet. Other animal based foods rich in iron include chicken, fish and eggs. If you are a vegetarian you can get iron from wholegrain bread and cereals including wheat germ, legumes (lentils, peas, baked beans, humus), nuts and seeds (LSA mix, nut butters, tahini), green leafy vegetables (spinach and kale) and dried apricots. There are also iron-fortified products including breakfast cereals and breads available at most health foods stores or supermarkets.

Iron is absorbed more readily from animal-based sources. Vegetarians should regularly consume a wide range of plant-based iron sources to receive adequate iron intake. By adding foods rich in vitamin C to a meal can greatly increase iron absorption too. Try drinking orange juice with baked beans and eggs on toast, adding fruit to breakfast cereal, or combine tomato sauce and vegetables with wholegrain pasta.

If you are low in iron it is also recommended you take a good quality iron supplement daily as well as including enough iron-rich foods in the diet.