Iron is an essential mineral for our body and plays an important role in our health. It is responsible for transporting oxygen in the blood and is involved in many enzymatic processes. A sufficient iron content in the body is particularly important for the formation of haemoglobin, the red blood pigment responsible for transporting oxygen in the body’s cells. Iron deficiency can lead to a reduced oxygen supply and cause symptoms such as tiredness, loss of performance, difficulty concentrating, hair loss and brittle nails. In the long term, an iron deficiency can lead to anemia, in which the body’s cells are not supplied with sufficient oxygen. Women of childbearing age in particular have an increased risk of iron deficiency due to their monthly menstruation. However, pregnant women, breastfeeding mothers and people on a vegetarian or vegan diet should also pay more attention to meeting their iron requirements. Good sources of iron are primarily animal foods such as meat, fish and offal. However, plant-based foods such as pulses (e.g. lentils and beans), wholegrain products, green leafy vegetables (e.g. spinach and kale) as well as nuts and seeds also contain iron. To improve the absorption of iron, iron-rich foods should be combined with foods rich in vitamin C, as vitamin C increases iron absorption. For example, you can drink fresh orange juice with an iron-rich meal or squeeze a slice of lemon over your spinach salad. Overall, a balanced diet with sufficient iron is an important contribution to our health. It is therefore worth ensuring that we eat a varied and iron-rich diet in order to prevent deficiency symptoms and provide our body with an optimal supply of this important mineral. However, it is also important not to exceed the iron requirement, as too much iron can damage the liver and lead to oxidative stress in the body.