Fighting iron deficiency

Someone with an iron deficiency should substantially reduce consumption of coffee and black tea.

This is according to Petra Renner-Weber, a member of Germany's Home Economics and Nutrition Science Association. She says that tannin in the drinks inhibits the absorption of iron. “About two hours should pass after a meal before drinking coffee or tea,” she added.

Renner-Weber said the body absorbed iron from animal products such as meat and sausage best. When its iron stores are depleted, the body absorbs a lot of iron from food. When stores are well supplied, it takes in little of the mineral.

She advises vegetarians to eat iron-rich vegetables such as beets as well as legumes and whole grains.

She said that vitamin C and organic acids enhanced the absorption of iron from plant foods and so she recommends drinking a glass of orange juice at meals or having fruit salad for dessert.

Iron deficiency, which a doctor can detect with a blood test, is caused by an unbalanced diet or, in women, heavy menstrual periods, Renner-Weber said.

Symptoms included tiredness, weakness, increased susceptibility to infections, problems with hair and nail growth, and dry, chapped skin. Men require about 10 mg of iron daily, and women 15.