http://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition, Nottingham (2025)

07/12/2025

🚰🏔️💦 Navigating the Waters - Is Bottled Water Really Better for Us Than Tap Water? 💦 🏔️🚰

Water doesn’t just quench thirst. It’s the quiet workhorse ⚡️ behind energy, digestion, hormone balance, and even mental focus 🧘🏻‍♀️ . Without enough of it, the body simply can’t perform at its best—no matter how clean our diet or how dedicated our gym routine.

As a nation of tea drinkers ☕️, gym-goers 🏋🏽and reusable-bottle carriers, we in the UK think a lot about hydration—but not always about what’s actually in the water we drink.

Tap water🚰in the UK is held to strict quality standards and is regularly tested for safety, mineral balance, and cleanliness. Nutritionally, tap water generally contains small amounts of essential minerals such as calcium, magnesium, and potassium. In some UK regions, fluoride is also added to tap water—a practice shown to help reduce tooth decay 🦷, especially in children. While some debate remains, scientific and public health bodies widely recognise fluoridation as safe and beneficial for dental health 🪥.

Filtered water sits somewhere between tap and bottled water. Household filters—whether jug filters or plumbed-in systems —primarily improve taste 👅 and remove impurities such as chlorine, microplastics, or limescale. Most filters don’t significantly alter the nutritional profile, although some advanced systems can remove both contaminants and beneficial minerals. In those cases, remineralisation cartridges may be added to restore balance.

Bottled water, on the other hand, can vary widely. Standard bottled water may simply be filtered tap water, offering no nutritional advantage. Spring water 💦 comes from natural underground sources and must be bottled at the source. Its mineral content depends on the local geology 🪨, but while levels may be slightly higher than tap water, the difference is rarely nutritionally significant for most of us.

Mineral water 🏔️is the one category where we’ll see a clearer distinction. Legally required to contain a consistent level of naturally occurring minerals, it can be richer in magnesium, calcium, and bicarbonates compared with both tap and spring water. On a side note it is the bicarbonates that gives mineral water its distinctive taste. For individuals with specific dietary needs—for example, low magnesium intake—mineral water may offer small added benefits.

When it comes to choosing what we drink every day, water seems like the simplest decision—yet the bottled vs. tap debate continues. So, is bottled water better for us? There is some thought that some of these minerals – like calcium and magnesium – are of course essential to our physiology, giving some bottled water a small health benefit. However, some tap water 🚰 has just as many minerals as some bottled mineral and spring waters, and in some parts of the UK, we further boost by adding fluoride to tap water to aid dental health. Though if we are eating a good, balanced diet 🥗, we will be getting all the minerals we need regardless of the water we drink. Nutritionally speaking, the differences may be smaller than many think 🤔 . Ultimately, the healthiest choice is often the simplest: whichever clean, safe water encourages us to stay hydrated every day.

If we are experiencing sluggishness, bloating, lack of focus, or a decrease in performance, it is important not to solely examine our diet or activity. We may be wise to begin by evaluating our hydration levels regardless of the bottle or glass we drink it from.

Just add water 💧—our gut, brain, hormones, and entire system will thank us.

If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.

Happy drinking,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

☎️07958 765337
📧www.bridgfordbinghamnutrition.co.uk
🌍 https://www.bridgfordbinghamnutrition.co.uk/

30/11/2025

🍒🎁🍒Christmas Gift Cards 🍒🎁🍒are available at Bridgford & Bingham Nutrition - a great gift experience for the gym bunny, wellness guru or health enthusiast in your life.

Can be used in person for:-

🍒Personal Nutrition Consultation with Nina Thomas, Registered Nutritionist
🍒Macro & Micronutrient Food Diary Analysis
🍒Body Composition Assessment via BIA
🍒Biomarker Testing
🍒Microbiome Testing
🍒Nutritionist Led Allergy & Food Intolerance Testing
🍒Meal Planners

Please purchase below with gift box and free delivery

https://www.bridgfordbinghamnutrition.co.uk/shop

Happy Eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

☎️07958 765337
📧bridgfordbinghamnutrition@outlook.com
🌏www.bridgfordbinghamnutrition.co.uk

16/11/2025

⛑️How to Boost Our Immunity During the Winter⛑️

Maybe you are concerned about the approaching flu season? Maybe you’ve not been well recently? Maybe it’s always you that seems to pick up the latest bug, cold or virus 🦠 ? But don’t fear, optimum nutrition, where your diet is naturally boosted with immune elevating antioxidant vitamins and minerals may make a real difference.

Amongst others, selenium, vitamin A, C, D and E are real immunity superheroes. These antioxidants happily zip around the body neutralising free radicals that have the potential to damage our cells and reduce our immunity. In essence, they are true dietary heroes worthy of donning a cape and jazzy mask 🦹‍♀️

Fruit, veggies, salad and nuts 🍇🥗🥜contain many of these immunity boosting antioxidants but vitamin D is worth a separate mention during winter.

Vitamin D, commonly referred to as the sunshine ☀️ vitamin, is a crucial fat-soluble vitamin necessary for robust immunity 🪢 and overall well-being🪉. This vitamin plays a critical role in modulating the immune system, helping to activate immune cells that protect against pathogens.

Research has shown that adequate levels of vitamin D can lead to a lower risk of respiratory disease.

However, with the reduced daylight hours in winter ❄️, its availability becomes limited. In the autumn 🍂 and winter 🪾seasons, obtaining vitamin D from dietary sources becomes imperative as the sun's UV rays are insufficient to stimulate vitamin D production in the skin.

Only a select few foods provide this essential vitamin, predominantly sourced from animal products. While many associate milk 🥛 with being a rich source of vitamin D because of its calcium content, the reality is different. Despite breast milk and certain fortified non-dairy alternatives containing vitamin D, cow's milk should not be depended upon for this crucial nutrient.

Other animal sources which will help us gain our vitamin D are oily fish 🍣 (salmon, herrings, mackerel, kippers and sardines), liver, red meat 🥓, eggs 🍳 and some fortified breakfast cereals 🌾and spreads.

Thus, if you’re vegetarian or vegan it can be more challenging to get enough of this nutrient from your diet. Though varieties vary, mushrooms 🍄‍🟫 seem to be the only plant-based source of vitamin D. Like us, mushrooms naturally produce vitamin D following exposure to sunlight or UV-light ☀️where they convert the plant sterol, ergosterol, into vitamin D. Also, to help, some vegan foods are fortified with this vitamin such as oat and soya milks and breakfast cereals.

In the UK it is recommend we have 10 micrograms of vitamin D a day 🥇. Supplements are a reliable and consistent source of vitamin D during the winter months and all year round for more vulnerable groups or those of us that are not exposed to regular sunlight throughout the year.

For those following a plant-based diet you’ll be pleased to hear there are supplements suitable for vegans too, where they extract the vitamin D from mushrooms exposed to UV rays, lichen or algae.

In summary by incorporating a balanced diet rich in antioxidants, along with sufficient vitamin D, one may significantly enhance their immunity and overall health during the challenging winter months🥶

If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

☎️07958 765337
📧www.bridgfordbinghamnutrition.co.uk
🌍 https://www.bridgfordbinghamnutrition.co.uk/

02/11/2025

🔥Unlocking the 3 Key Elements of Our Metabolism🔥

Maybe it isn't what we think it is. Strictly speaking, our metabolism is the sum of every chemical reaction ⚡️ in every one of our cells - the total energy 🔋we burn each day.

Though, when thinking about the ideal body composition or weight loss, our metabolism can be broken down into several key components.

The most significant of these, which guzzles up around 60 per cent of our daily calories, is basal metabolism where our Basal Metabolic Rate (BMR) is the number of calories our body using on a minute-by-minute, hour-by-hour basis when at rest, simply to keep going. Basal metabolism is the energy expenditure of our basic bodily functions - from pumping materials between cells to maintaining our circulation and vital organs as well as keeping us at just the right temperature. Our brain 🧠 and liver alone account for half of our energy use at rest.

There is an urban myth 🧐that we may not have a healthy body composition because we have a slow metabolism though unless we have an underactive thyroid, generally that's not the case. Actually, the heavier we are, the greater our resting metabolic rate is compared with that of a leaner individual - our body demands more calories just to keep going.

Via Bioelectrical Impedance Analysis (BIA) and some simple body measurements it's possible to calculate our personal BMR or resting calorie requirements. I find at Bridgford & Bingham Nutrition for most of us it's between 1,000 and 2,200 calories a day. It's also worth noting that our metabolic rate will decline as we lose weight – we simply have less body to run and maintain.

While our BMR provides valuable insight, it's important to realise that it's just one piece of the puzzle.

Simply our metabolism is composed of three key elements. Firstly, we have this resting or basal metabolic rate. Secondly there's the thermic effect of food - the energy required to digest and metabolise what we eat, typically about 10% of our overall energy expenditure. Finally, we have physical activity. This is the component that we can manipulate significantly, by changing how much we move.

In other words, our metabolic health doesn't have to be a battle on one front. Instead, there are several simple, science-backed lines of attack to increase our calorie expenditure.

So how we can maximise the elements to adjust our metabolic rate? There are some factors that affect metabolism that we can’t change, such as gender, though we can maximize other elements associated with our metabolic rate and look to achieve our ultimate body composition.

1️⃣ Basal Metabolic Rate:
Our basal metabolic rate (BMR) or the amount of energy we need to carry out basic bodily functions - from pumping materials between cells to maintaining our circulation and vital organs as well as keeping us at just the right temperature. Our brain and liver alone account for half of our energy use at rest. It can be affected by amongst other things:-

Body size – the heavier we are the more energy we need to function – there is simply more body to look after!
Muscle Mass – muscle requires more energy to function so the more muscle we have the greater our BMR is.

Gender – generally men burn more energy just because they tend to have a greater body size to look after and may have a greater muscle mass.

Age – as we age we may see a decline in muscle mass in which case the amount of energy required to maintain this reduced amount also reduces.

Environmental temperature – if temperature is very low or very high, our body has to work harder to maintain its normal body temperature 🌡️, which increases the BMR
Infection or illness – BMR increases because our body has to work harder to build new tissues and to create an immune response

2️⃣ Thermic Effect of Food (TEF):
Our metabolic rate rises after a meal as we require energy to chew, digest and metabolise the food we have eaten. Contributing about 10% of our energy expenditure the rise occurs soon after we start eating, and peaks 2 to 3 hours later. Different macronutrients have different thermic effects. It’s no surprise that protein has the highest thermic effect, followed by carbohydrates and then fats. We only have to compare how long it takes to chew and eat a piece of steak compared to some butter to begin to understand how much more energy the body will use to then breakdown the steak and process the protein into amino acids for our body to put to use. As well as protein-rich foods we will also use more energy chewing and digesting sources of fibre and wholefoods.

Therefore, a diet rich in protein, fibre and wholefoods can increase our metabolic rate as well as other improved health outcomes.

3️⃣ Physical Activity:
It’s certainly not new news to find that activity uses energy and therefore increases our metabolic rate. Something to bear in mind though is the long-term effects activity may have on our BMR. The more muscle we have the more energy it takes to maintain this muscle which therefore increases our BMR.

So, to conclude we can now understand the urban myth that we may not have a healthy body composition because we have a slow metabolism. Unless we have an underactive thyroid, generally that's not the case. There are though elements of our diet and lifestyle that we can adapt to increase our metabolism such as being more active, increasing our muscle mass and having a diet rich in protein, fibre and wholefoods.

If you would like to know if your thyroid and its hormones are in tip-top condition, wish to find out your personal BMR or are looking to change your Body Composition please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
Registered Nutritionist & Food Scientist
bridgfordbinghamnutrition@outlook.com
07958 765337

14/09/2025

🧐Why Our Ancestors Knew Best : The Evolution of Our Optimum Nutrition🧐

Long before the rise of supermarkets and food pyramids, early humans were guided by instinct, environment, and necessity when it came to eating. Surprisingly, those primal choices—formed over hundreds of thousands of years—still shape what we need to thrive on today. Evolution didn’t just mould our brains and bodies; it fine-tuned our optimum nutrition. And the closer we look at how early man ate, the more we understand why certain foods remain powerhouses of nutrition for us even now and why eating them may give us the best health outcomes.

Being a daily requirement early man would have always settled by a source of fresh water 💦 with early humans living on the edge of rivers, lakes, estuaries and coastlines. Though water meant life - as well as fresh drinking water, it also provided mobility 🛶, and, crucially, food. Fish 🐟and seafood 🦀were plentiful, easy to catch with primitive tools, and packed with protein and omega-3 fatty acids. These essential fats not only supported brain 🧠 development, maybe giving our ancestors a critical evolutionary edge, but continue to protect our hearts and minds today. It’s no wonder modern nutritional science praises oily fish like salmon, trout and mackerel.

Along those same fertile shorelines and river banks, our ancestors gathered nuts, fruits, berries, and eggs. These weren’t indulgences—they were survival staples. Nuts 🥜, for example, are energy-dense and rich in healthy fats, minerals, and protein. Today, they’re still revered in nutritional science for supporting everything from heart health, immunity and cognitive function.

Fruits 🍊and wild berries 🍓provided natural sugars—quick energy in a world that required constant movement—and came with a bonus: fibre, vitamins, and powerful antioxidants.

It's not all for Pooh Bear's enjoyment either - if our ancestors wanted an extra glucose boost, then what would have been better than finding a natural hive of honey 🍯 ?

Eggs 🪺, foraged from nests, were likely to be another miracle food. Portable, versatile, and full of high-quality protein and essential nutrients like iodine, iron and selenium they were a perfect evolutionary fit. Despite modern myths around cholesterol, eggs remain a near-perfect food from a nutritional standpoint.

But our ancestors weren’t just gatherers and fishers—they were hunters, too. Large game like deer 🦌, wild boar 🐗, and bison 🦬 provided dense sources of protein and fat, which were vital in times when plant foods were scarce. These animals also offered essential nutrients like iron, zinc, and vitamin B12, all of which helped fuel the growth of our larger brains and more active bodies. We would presume that nothing went to waste: organs, bone marrow, and fat were prized, nutrient-rich parts of the animal that modern diets often overlook. Hunting was dangerous and energy-intensive, but the nutritional payoff was enormous—and our physiology still reflects that.

What’s notably missing from this prehistoric pantry? Grains 🌾and dairy 🥛. These foods are relative newcomers on the human nutrition timeline, only appearing around 10,000 years ago with the advent of agriculture and animal domestication. That may sound like a long time, but in evolutionary terms, it’s the blink of an eye. Maybe as our digestive systems had already been shaped over millions of years without them, some of us still struggle to tolerate wheat (specifically gluten) and dairy (especially lactose). Food intolerances and allergies to gluten (wheat, barley and rye protein), lactose (milk sugar) and casein (milk protein) are relative common and this may be why: our bodies simply haven’t had enough time to fully adapt.

It’s not about glorifying the “caveman diet” or rejecting modern cuisine. Rather, it serves as a reminder that the foods we consumed during our evolution—whole, nutrient-rich, and unprocessed—might still be most beneficial for us today, just as the nutrients they provided drove their survival many years ago. Via 'survival of the fittest,' those that had a plentiful supply of water, fish, meat🍖 , eggs 🥚, and berries 🫐, constantly adapting to their natural environment, went on to have the next generation and so on. Our ancestors didn’t count calories or follow diet trends. They listened to their environment and their bodies. And in doing so, they developed a diet that is not only great for the ideal body composition but also delivers the best health and well-being outcomes ❤️‍🩹.

So the next time we reach for a handful of berries 🍓or crack an egg 🍳 for breakfast, let's take a moment to appreciate that we’re fuelling our body in a way that’s been millions of years in the making.

If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

☎️07958 765337
📧www.bridgfordbinghamnutrition.co.uk
🌍 https://www.bridgfordbinghamnutrition.co.uk/

31/08/2025

🦸‍♀️How to Unleash Our Foodie Superheroes Every Day🦸‍♂️

Last time we explored why eating our 5 or more portions of fruit and veggies a day can significantly help to reduce the risk of cardiovascular disease and some cancers.

This is a crucial aspect of maintaining overall health, as numerous studies have shown that a diet rich in fruits and vegetables is associated with a lower incidence of heart-related ailments, diabetes and some cancers.

The antioxidants, vitamins, and minerals found in these foods play a vital role in protecting our cells from damage caused by free radicals, which are unstable molecules that can lead to chronic diseases. In addition, these dietary superheroes 🦸🏻 can also help us to maintain a healthy, comfortable gut. The fibre content in fruits 🍇 and vegetables 🌽 is particularly beneficial for digestive health, as it promotes regular bowel movements, helps to prevent constipation, and supports the growth of beneficial gut bacteria. These factors contribute to a balanced gut microbiome, which is increasingly recognised as important for overall health ❤️‍🩹and well-being ✨.

Moreover, the added bonus of being naturally low in calories means that incorporating these colourful 🎨foods into our daily meals can also help out in maintaining a healthy weight. By filling our plates with these nutrient-dense options, we can not only satisfy our hunger but also ensure that we are providing our bodies with essential nutrients that support our immune system, energy levels, and overall vitality. Therefore, making a conscious effort to consume at least five servings of fruits 🍉 and vegetables 🥬each day is not just a recommendation; it is a powerful strategy for enhancing our health and longevity.

Almost all fruits, vegetables, and an amount of beans and pulses count towards your 5-A-Day (400g) but how do we make sure we are getting our fair share of these nutrient rich foods.

Firstly, it’s beneficial to understand how much constitutes a portion of fruits and vegetables:-

🍋A handful (80g) of fruit or vegetables. This is a practical measurement that can help to gauge our intake. For example, an average apple or a small orange typically weighs about 80g. Other fruits such as a medium-sized pear or a small banana also fit within this category, providing essential vitamins and minerals.

🍋Fresh, canned, or frozen all count. It’s good to note that regardless of how they are preserved, fruits and vegetables retain their nutritional value to varying degrees. Canned fruits should ideally be in their own juice or water rather than syrup to avoid added sugars, while frozen options can be just as nutritious as fresh, especially when they are frozen shortly after harvesting.

🍋A heaped tablespoon (30g) of dried fruit such as raisins, dates, banana chips, and figs. Though nutritious, dried fruits are a concentrated source of energy and therefore, moderation is key when incorporating them into our diet. These can be a great addition to cereals, salads, or as a quick snack, providing a burst of flavour and essential nutrients.

🍋A small glass of fruit juice, vegetable juice, or smoothie (150ml). While they can be refreshing and nutritious, they can only contribute 1 portion to our daily intake. This limitation exists because they lack the beneficial fibre that is typically found in whole fruits and vegetables, particularly in the skin. It’s advisable to consume whole fruits and vegetables whenever possible for maximum health benefits.

🍋A handful (80g) of beans and pulses. Although they are rich in fibre and can help maintain digestive health, they can only count as 1 of your 5-A-Day. This is due to the fact that, despite their fibre content, beans and pulses generally provide fewer vitamins and minerals compared to fruit, salad and vegetables.

In the UK potatoes 🥔, cassava and yams 🍠 don’t count towards our 5-A-Day. This is because we consume them as a starchy carbohydrate traditionally eaten as a source of energy. Sweet potatoes, swedes, parsnips and turnips do count though, as they are traditionally eaten alongside the carbohydrate part of the meal.

There are numerous creative and delicious ways to incorporate a variety of fruits and vegetables into your daily diet, ensuring we receive a wide range of essential nutrients and health benefits. Some top tips:

🍑Include some colourful fruit and veggies in every meal and every snack.

🍑At breakfast add fruit to our cereal, porridge or yoghurt or add tomatoes, avo or mushrooms to a hot breakfast.

🍑Try something different for breakfast or brunch such as 'grilled peaches, prosciutto & soft cheese on toasted sourdough' or 'courgette & crispy bacon muffins'.

🍑Include a small glass of juice.
For lunch add salad to a wrap or sandwich; veggies to an omelette; have our jacket potato with baked beans and salad on the side.

🍑When serving dinner aim for half your plate to be veggies or salad.

🍑Add pineapple, sweetcorn or peppers to your pizza.

🍑Choose tomato-based sauces for your pasta dishes instead of cream-based ones.

🍑Add a handful of beans, peas, spinach or sweetcorn to your soups and sauces.

🍑Keep a good selection of frozen and canned veggies and fruit to quickly add into dishes such as frozen chopped spinach and tinned cherry tomatoes into a Bolognese sauce.

🍑Swap some of our sugary snacks such as replacing a biscuit with a refreshing slice of watermelon, bowl of summer ripe strawberries, autumnal berries or houmous and crudités.

🍑Finally remember that adding these superheroes to our diet does not need to be costly – less expensive carrots, cabbage, swede, turnip, apples and bananas have as many superpowers as exotic fruits.

Being so vital to our personal nutrition and wellbeing we now know why fruit and veggies, making our 5-A-Day, may have their own comic book or action movie and how we may pack more of these colourful, delicious fruit and veggie superheroes 🦸🏻 into our diet everyday.

If you would like a deeper dive into your personal levels of anti-oxidants through food diary analysis or biomarker blood tests then please reach out to me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition

☎️07958 765337
📧bridgfordbinghamnutrition@outlook.com
🌎https://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

10/08/2025

🔋💡🔋The Power of Iron: Our Daily Essential Nutrient 🔋💡🔋

Iron is a mineral we're all familiar with, and we know it's crucial for our daily health. From transporting oxygen in our blood to keeping our brains sharp, iron is absolutely essential for maintaining our health and energy levels. Yet, despite its importance, a lack of dietary iron remains one of the most common nutritional issues I encounter when analysing individuals' food diaries 📔or reviewing biomarker blood test results 🏥

To understand just how important iron is, let’s take a quick look at what it actually does. Iron plays a central role in the production of haemoglobin, a protein found in red blood cells that transports oxygen from our lungs to every part of our body. Without enough haemoglobin, our cells can't get the oxygen they need to function — which is why an iron deficiency could leave us feeling tired, weak, and short of breath.

Iron is also a key player in the creation of myoglobin, a protein that supplies oxygen to our muscles 💪, particularly during exercise. It’s vital for healthy skin, hair, and nails 💅🏻 , and it supports our immune system by helping our white blood cells fight off infections 🦠.

Additionally, iron helps maintain normal cognitive function — which means it plays a role in memory, concentration, and mood 🧠. Our body carefully regulates iron levels because both too little and too much can be harmful. Unlike some nutrients, iron isn't easily excreted, so balance is key.

Iron deficiency, especially iron-deficiency anaemia, is surprisingly common. In the UK, it's most frequently seen in women of childbearing age (due to menstrual blood loss), teenagers, pregnant women, and people following vegan diets. According to the British Nutrition Foundation, around 27% of girls aged 11 to 18 have iron intakes that are too low.

Common symptoms of iron deficiency, according to the NHS, include fatigue and weakness, pale skin, dizziness or light-headedness, cold hands and feet, shortness of breath, headaches, poor concentration or "brain fog," and cravings for non-food items, known as pica.

In the UK the following daily iron intakes are recommended:-

Adolescent males (11-18 years) - 11.3mg
Adult males (19+ years) - 8.7mg
Females (11-50 years and pre-menopause) - 14.8mg
Adult females (post-menopause) - 8.7mg

Women need more iron during their reproductive years due to blood loss during menstruation. Pregnant women 🤰often need even more, and supplements are sometimes prescribed under medical supervision.

When it comes to consuming iron there are two types of iron found in food: haem iron, found in animal products, and non-haem iron, found in plant-based foods. Haem iron is more readily absorbed by the body — around 15-35% is absorbed, compared to 2-20% for non-haem iron.

If we want to ensure a little more of this essential micronutrient in our diet, it's crucial to incorporate a variety of food sources that are rich in this vital mineral such as:

🔋Red meat like beef, lamb, pork, and yes kangaroo! These meats are packed with haem iron, which is more readily absorbed by the body compared to non-haem iron found in plant sources. Including a serving of red meat in our diet a few times a week can significantly boost our iron levels.

🔋Chicken and turkey are also excellent sources of heme iron. Opting for darker cuts, such as thighs and drumsticks, can provide even higher iron content.

🔋Eggs are another fantastic source of iron, particularly the yolk. Being so versatile, eggs can be weaved into breakfast, lunch, or dinner.

🔋Oily fish like sardines, mackerel, and salmon are not only rich in omega-3 fatty acids but also provide a healthy dose of iron. Incorporating these fish into our diet a couple of times a week can enhance our iron intake while also benefiting our cardiovascular health.

🔋Lentils, chickpeas, and beans are excellent plant-based sources of non-haem iron. These legumes are not only a source of iron but also packed with protein and fibre.

🔋Soya is a good source of iron for those following a plant-based diet. Edamame beans and tofu can be used in stir-fries, sushi, dips, and salads, providing a substantial amount of iron along with a full set of the essential amino acids.

🔋Dark leafy greens like spinach, kale, and broccoli are not only a good source of iron but also packed with a powerhouse of other minerals and vitamins. While the iron in these greens is non-haem and not as easily absorbed, pairing our greens with a small glass of orange juice can enhance absorption significantly.

🔋Fortified cereals, breads, and plant milks can be a convenient way to increase our iron intake. Many breakfast cereals are fortified with iron, providing a simple way to start our day with a nutritious boost. These fortified cereals can be particularly helpful for teenagers as breakfast is more likely to be a meal they have a home, if they are not running late for the bus that is!

🔋Nuts and seeds, especially pumpkin, sesame, and h**p seeds, are not only great sources of iron but also provide healthy fats and protein. Snacking on these or a nut butter on toasted sourdough bread can help us to meet our iron needs throughout the day.

🔋Dried fruits like apricots, prunes, and raisins are not only delicious but also a concentrated source of iron. They can be enjoyed as a snack, added to porridge, or included in baked goods for a sweet treat.

To boost absorption, we can eat iron-rich foods with sources of vitamin C, such as oranges 🍊, strawberries 🍓, 🍅, or peppers 🫑. We shouldn’t drink red wine 🍷, tea 🫖 or coffee ☕️ with iron-rich meals, as the tannins they contain can hinder iron absorption. So much for the tradition of pairing steak with a glass of Malbec!

In short, iron is an essential micronutrient— it’s a vital for energy, strength, brainpower, and immunity. Whether we are a meat-eater, vegetarian, or vegan, getting enough iron is entirely possible with a varied and considered diet.

If you would like a deeper dive into your personal levels of dietary iron through food diary analysis or biomarker blood tests then please reach out to me at Bridgford & Bingham Nutrition.

Happy eating,

Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition

☎️07958 765337
📧bridgfordbinghamnutrition@outlook.com
🌎https://www.bridgfordbinghamnutrition.co.uk/

Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ

Bridgford & Bingham Nutrition

07/12/2025

30/11/2025

16/11/2025

02/11/2025

14/09/2025

31/08/2025

10/08/2025

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