Iron-Rich Foods: Why Biltong Deserves A Spot On Your List

Many of us are iron-deficient – in fact, it is thought that up to 5% of the Australian population has iron deficiency anaemia.  But what does this mean for our health and wellbeing and how can we avoid becoming iron-deficient?

Why iron is so important

Iron plays a crucial role in our physical and mental health. 

Without sufficient iron, our bodies can’t make haemoglobin – the protein in red blood cells which is necessary for the transport of oxygen from the lungs.  If we become iron-deficient or anaemic, our body isn’t able to make enough healthy red blood cells which can lead to symptoms like extreme fatigue, breathlessness, heart palpitations, muscle cramps and spasms, cold intolerance, tinnitus, disturbed sleep and dizziness.

Iron also supports our immune system, energy production and muscle function so we really need to make sure that we keep our iron levels up.

How much iron do we need every day?

According to Nutrition Australia, the recommended daily intake of iron for men over the age of 19 is 8mg per day and 18mg for females over 19.  Women in their reproductive years have a much higher iron requirement than men.

How do we increase our iron levels?

Surprisingly, while the human body can store iron, it can’t make it, so it’s crucial we that get sufficient quantities of this essential mineral through our diet.

Thankfully, iron is found in a variety of foods – but it is important to understand that there are two forms of iron depending on the food source (ie plant or animal).  These two types have different characteristics and absorption rates. 

1. Haem iron – Only found in animal foods and is absorbed more easily by the body
2. Non-haem iron – Found in plant foods and is harder for the body to absorb

According to the Red Cross, you absorb up to 30 percent of the haem iron that you eat and between two and 10 percent of the non-haem iron that you consume.  While a balanced diet is important, eating meat generally boosts your iron levels far more than eating non-haem iron and you may not be getting sufficient iron if you follow a vegetarian or vegan diet.  

What foods should I eat to boost my iron levels?

We’ve created a useful list of iron-rich foods to help you make healthy choices.  We’ve also given you some ideas for tasty, convenient snacks like biltong that will provide a good source of haem iron.  

In fact, keeping a packet of beef biltong in your sports bag, car console, pantry or workplace is one of the best things you can do to top up with essential iron.  This dried meat treat is the ultimate in convenience and the perfect iron boost for healthy bodies and minds, plus it’s packed with other essential nutrients like zinc and Vitamin B12.

Top tip:  Iron is absorbed more easily when combined with vitamin C sources (eg tomatoes, yellow peppers, capsicum, citrus fruits, strawberries), so try and mix and match food types whenever possible to give your body an optimum boost.

The essential list of iron-rich foods

Haem iron sources

Below is a comprehensive list of food types that are rich in haem iron, along with some examples:

Lean meat: Beef, lamb, pork, kangaroo, veal, ham, venison, beef biltong, jerky

Organ meats/offal: Liver (especially chicken liver and lamb liver) kidneys, chicken-liver pate, tongue, oxtail

Poultry: Chicken, turkey, eggs

Fish and shellfish: Salmon, tuna, sardines, clams, oysters, mussels, scallops, prawns

Note that the darker colour of the meat or fish, the higher the haem iron levels.  For example, a beef steak is richer in iron than a pork chop, a chicken leg is better for iron content than the breast and salmon is a healthier iron choice than trevally or whiting.

Non haem iron sources

Plant food types (with some examples) that are rich in non-haem iron include:

Nuts: Cashews, almonds, pistachios, macadamia nuts, pine nuts

Seeds: Pumpkin seeds, sesame seeds, hemp seeds

Leafy greens: Spinach (also rich in Vitamin C), Swiss chard, silverbeet, broccoli, kale, string beans, cabbage, brussels sprouts

Pulses and legumes:  Soybeans, cannellini beans, kidney beans, lentils, chickpeas, baked beans, edamame beans, tofu

Fresh fruit: Watermelon, dates, strawberries, figs

Dried fruit: Apricots, raisins, prunes, peaches

Fortified cereals: Choose products with added iron eg Uncle Toby’s with iron

Enriched bread: Wholegrain bread, seed bread, rye bread          

Pasta and rice: Look for iron-enriched products

Dark chocolate: Yes, dark chocolate is a source of iron – in moderation of course – and make sure it contains at least 70% cocoa 

Top tip: Tannins contained in tea and coffee can hinder the body’s absorption of iron, so avoid having a cuppa with your iron-forward meal or snack.

Best snacks for boosting your iron intake

As mentioned earlier, beef biltong is arguably the very best snack for a meaningful dose of vital iron. 

A 30g serving size of lean beef biltong contains around 35% of the RDI of iron for an adult male, plus it’s packed with plenty of other healthy nutrients like zinc, choline, B-vitamins including B12 and B9 (folate), magnesium, potassium, and phosphorus.

Of course, there are other snacks that contain iron like fortified cereal and protein bars, nuts, dried fruit, hard-boiled eggs, a piece of fruit or even a dollop of formulated iron powder in a smoothie, but nothing really beats the authentic nourishment that comes from naturally iron-rich biltong. 

Remember too that biltong is a whole-food product, made from all-natural ingredients so it trumps powders, supplements and processed foods every time.  Plus it’s convenient, it can be stored without needing refrigeration and eaten anywhere, anytime which is why it deserves a spot on the list of iron-rich foods to include in your daily diet.

Remember to buy biltong from a reputable manufacturer like DJays Gourmet so that have the peace-of-mind there are no added nasties – just pure natural goodness for ironmen, ironwomen and ironchildren!

Visit DJays Gourmet to order Australia’s best biltong, delivered to your door.