What is iron?

Iron in your reports

Serum iron is often tested together with TIBC and ferritin. MedlinePlus gives a normal serum iron of:

• 37 to 145 mcg/dL for women
• 59 to 158 mcg/dL for men

Ranges vary slightly between labs, and your doctor will usually read it alongside your haemoglobin and ferritin.

Why iron matters

Without enough iron you can feel tired, breathless, dizzy or irritable and get headaches, and over time it can lead to anaemia.

Those most at risk of running low are:

• women who have periods, especially heavy ones
• women who are pregnant or have recently given birth

Iron from animal foods is absorbed more easily than iron from plant foods, so vegetarians need to plan a little more.

Iron in Indian food

Good sources include eggs, chicken, mutton and fish, and plant foods such as:

• dals, rajma and chana
• green leafy vegetables like palak and methi
• dried fruit, nuts and seeds
• whole grains

Help your body absorb it:

• Eat plant iron with something rich in vitamin C, such as lemon squeezed on dal, amla, guava or tomatoes.
• Keep tea away from iron-rich meals, because black tea binds iron.

Cooking in a cast-iron kadhai can add some iron to your food.