Of all the minerals needed by our bodies, iron is probably the one that is most difficult to ensure a constant daily supply of. Although it is widely found in what we eat, it is often in a non-bioavailable form, i.e. it is difficult for the body to use: this is known as non-haem iron.

Iron is present in two forms in food: “HAEM” and “non-HAEM”. The HAEM form is organic, present in the haemoproteins of meat, of which it makes up around 40%. Non-HAEM iron makes up the remaining 60% of animal haemoproteins but represents 100% of the iron contained in plant foods. It is inorganic iron, soluble or insoluble depending on its ionic form. Contrary to popular belief, it is absorbable by the body, although to a lesser extent than HAEM iron. The recommended daily intake is around 10mg for adults, but increases in adolescence and especially in cases of pregnancy and breastfeeding.

Iron supplements are essential for coeliacs, for women during breastfeeding, and can resolve periods of fatigue and irritability, insomnia, depression, brittle nails and persistent hair loss.

In order for iron to be absorbed and utilised, the presence of vitamin C and vitamin B12 is essential, as well as the trace element copper, which is involved in the metabolism of iron and its conversion into haemoglobin. The same applies to folic acid, which promotes absorption in the intestines and also works in synergy with vitamin B12, which is necessary for the production of red blood cells.

If, after a blood test, you have discovered that your iron levels are low, you should increase your daily intake of iron-containing foods or take targeted supplements as advised by a doctor or dietician.

In addition to meat, foods that can help us recover iron are eggs, dried apricots and pistachios, pulses, including chickling vetch, which is very rich in iron, vegetables such as broccoli and red beetroot, citrus juices rich in vitamin C and fruit in general, sunflower seeds and sesame seeds to be used daily in salads or as spreads at breakfast. Cereals include amaranth, quinoa and oats, which are rich in vitamin C, and dark chocolate, an excellent source of iron.

A simple alternative is to use unglazed/glazed (bare) cast iron cooking utensils for preparing meals. An article in the Journal of the American Dietetic Association in 1986 showed that cooking in “bare” iron or cast iron cookware causes the migration of ferrous ions from the metal into the food, especially when the food is high in moisture and acidic (iron is soluble in water and acids) and is cooked for a long time (e.g. by stewing).

Therefore, a good rule of thumb is to use iron pans in the kitchen which increase the content of iron in food through cooking. If they are 100% natural like those of Ghisanativa, even better!