The Common
In Australia, there are two set of guidelines that are used to explain the level of nutrition our bodies’ need (but we think they can be a little bit confusing):
- EAR - The Estimated Average Requirement is the daily intake level projected to fulfil the nutritional needs of 50% of healthy individuals in Australia.
- RDI - The Recommended Dietary Intake is the average daily intake level deemed adequate to fulfil the nutrient needs of almost ALL healthy individuals within a specific life stage and gender category in Australia (97% to 98% of the entire population.
Many people think that the “Recommended Dietary Intake” is how much they should consume per day, but actually for the majority of healthy people, this can be significantly more than their bodies need. Many people also don't know that consuming too much iron can be toxic and cause premature ageing, and that iron is already found in many foods that we commonly eat every day. This is why have chosen to proven a sub-therapeutic dose and believe that it is important to consider the “Estimated Average Requirement” of the population's nutritional needs.
Regardless, if you are low in iron or anaemic, we always recommend consulting your Primary Healthcare Professional such as your General Practitioner as they can advise on what's right for your individual needs.
Source: https://www.eatforhealth.gov.au/nutrient-reference-values/introduction
|
|
EAR Nutrition needs of 50% of healthy individuals |
RDI Nutrition needs of >97% of healthy individuals |
|---|---|---|
|
Children |
||
|
1 - 3 years old |
4mg / day |
9mg / day |
|
4 - 8 years old |
4mg / day |
10mg / day |
|
Females |
||
|
9 - 13 years old |
6mg / day |
8mg / day |
|
14 - 18 years old |
8mg / day |
15mg / day |
|
19 - 50 years old |
8mg / day |
18mg / day |
|
>51 years old |
5mg / day |
8mg / day |
|
Males |
||
|
9 - 13 years old |
6mg / day |
8mg / day |
|
14 - 18 years old |
8mg / day |
11mg / day |
|
>19 years old |
6mg / day |
8mg / day |
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The
There are plenty of great food sources of iron that are commonly consumed everyday. As a result, you eat enough whole foods that are rich in iron, much of your body’s daily iron needs should be fulfilled. However, iron deficiency affects over two billion people worldwide, so clearly this is something that many struggle to do.
Nevertheless, it is important to understand:
- What foods contain iron
- How to effectively eat them in order to optimise the absorption iron in your body
Iron comes in two forms: “Heme” and “Non-Heme”. Animal sources of iron are in “Heme” form and this is readily absorbed by our bodies. Plant sources of iron are in “Non Heme” form and whilst these can contain higher levels of iron, they are not as readily absorbed by the body unless consumed in specific conditions:
- With vitamin C (commonly found in citrus fruits, berries & leafy green vegetables)
- Not within an hour of caffeine and tannins (commonly found in coffee, tea & red wine) or high dose mineral supplements
|
Non-Heme Plant derived sources of iron |
Iron Content (mg /100g)
|
Heme animal sources of iron |
|---|---|---|
|
Raw Cashews |
5mg |
|
|
Multigrain Bread |
4.7mg |
|
|
|
4.4mg |
Pacific Oysters |
|
Dark Chocolate |
4.4mg |
|
|
Raw Almonds |
3.75mg |
|
|
Spinach |
3.6mg |
|
|
Rolled Oats |
3.5mg |
|
|
|
3.3mg |
Beef |
|
|
2.6mg |
Lamb |
|
Silverbeet |
2.6mg |
|
|
Firm Tofu |
2.4mg |
|
|
Red Kidney Beans |
2.1mg |
|
|
|
1.9mg |
Chicken Eggs |
|
Chickpeas |
1.8mg |
|
|
Kale |
1.6mg |
|
|
|
1.3mg |
Bolognese |
|
|
1.2mg |
Canned Tuna |
|
Beetroot |
1.1mg |
|
|
Cooked Quinoa |
1.1mg |
|
|
Fresh Green Peas |
1.1mg |
|
|
|
0.5mg |
Chicken |
|
Soy Milk |
0.5mg |
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THE
Going through this article, you will probably discover that you already consume a lot of iron through food alone, but it may not be enough AND / OR you’re inhibiting your body’s absorption of non-heme iron with coffee and tea.
Based on Jade's diet, her body typically consumes 4mg to 7mg of iron per day. It’s not bad, but it doesn’t quite fulfil her Estimated Average Requirement of 8mg of iron per day.
This is why she boosts her daily iron intake with one sachet of Dr Glitter’s IRON+ crystals on her breakfast, lunch or dinner. This keeps her iron levels healthy and stable, and prevents them from crashing or her needing to opt for emergency interventions such as an iron infusion or high dose tablets that may cause stomach cramps and constipation.
