Posted by Edit & Reports
on February 10, 2026
Iron – Why It's Essential in Your Diet
Discover why this mighty mineral is the unsung hero of your body's daily functions — from carrying oxygen to fuelling your energy.
Iron: The Oxygen Carrier Powerhouse
Haemoglobin
Iron sits at the core of haemoglobin, the protein in red blood cells that ferries oxygen from your lungs to every tissue in the body.
Myoglobin
In muscles, iron-rich myoglobin stores oxygen locally — powering energy production during exercise and physical activity.
Enzymes & Immunity
Iron-containing enzymes drive cellular energy metabolism and bolster immune defences against infection.
Two Forms of Dietary Iron: Heme & Non-Heme
Heme Iron
Found exclusively in animal products — meat, poultry, and fish. Highly absorbable, with up to 30% absorption rate.
Non-Heme Iron
Present in plant foods like beans, lentils, and spinach, plus fortified cereals. Absorption is lower at roughly 10%.
Despite comprising only ~10% of total intake, heme iron contributes about one-third of all absorbed iron in omnivores.
Enhancers & Inhibitors of Iron Absorption
What helps?
Vitamin C-rich foods — citrus fruits, berries, and broccoli — keep non-heme iron in a soluble form, dramatically boosting uptake.
What hinders?
Phytates in legumes and whole grains, polyphenols in tea and coffee, and calcium supplements can all block absorption.
Two Forms of Dietary Iron: Heme & Non-Heme
Heme Iron
Found exclusively in animal products — meat, poultry, and fish. Highly absorbable, with up to 30% absorption rate.
Non-Heme Iron
Present in plant foods like beans, lentils, and spinach, plus fortified cereals. Absorption is lower at roughly 10%.
Despite comprising only ~10% of total intake, heme iron contributes about one-third of all absorbed iron in omnivores.
Enhancers & Inhibitors of Iron Absorption
What helps?
Vitamin C-rich foods — citrus fruits, berries, and broccoli — keep non-heme iron in a soluble form, dramatically boosting uptake.
What hinders?
Phytates in legumes and whole grains, polyphenols in tea and coffee, and calcium supplements can all block absorption.
Iron – Why It's Essential in Your Diet
Discover why this mighty mineral is the unsung hero of your body's daily functions — from carrying oxygen to fuelling your energy.
Iron: The Oxygen Carrier Powerhouse
Haemoglobin
Iron sits at the core of haemoglobin, the protein in red blood cells that ferries oxygen from your lungs to every tissue in the body.
Myoglobin
In muscles, iron-rich myoglobin stores oxygen locally — powering energy production during exercise and physical activity.
Enzymes & Immunity
Iron-containing enzymes drive cellular energy metabolism and bolster immune defences against infection.
