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Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Do You Get Enough Iron in Your Paleo Diet?

Have you had your iron levels checked? Women especially need to be careful to ensure their diet contains sufficient levels, as deficiency can be dangerous.

What Does Iron Do?

As part of hemoglobin, iron plays an important role in the transport of oxygen around the body from the lungs to the other organs. It is also part of the process to produce new blood cells within the body and helps to remove carbon dioxide from the organs.

As well as these important functions, it helps to convert blood sugar to energy and is essential for the production of enzymes within the digestive system. Iron also plays an important role in the immune system and the recovery process after illness or strenuous exercise.

Food Sources of Iron

Most red meats are very good sources of iron particularly beef and lamb. However, the best meat to boost your supply is liver. A 100g serving of liver will provide over 100% of your recommended daily amount of the important dietary nutrient.

Mollusks are another great source of iron, with even higher concentrations than liver. You have a choice of several tasty mollusks, including:

  • Clams
  • Mussels
  • Oysters
  • Shrimp
  • Cuttlefish
  • Octopus
  • Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Animals are not the only good sources of iron. Plenty of dark leafy vegetables contain good quantities of this important element. Spinach is the best, with 100g providing 20% of your daily value. Swiss chard, turnip greens and kale are other vegetables that can help to boost your iron levels.

Another source that is easy to overlook is dark chocolate. Nuts and pumpkin seeds are also great sources of iron, and make tasty snacks. You can use these to beat your chocolate cravings!

Problems Associated with Iron Intake

One of the main symptoms of iron deficiency is anaemia. This occurs when the stores of iron in the body deplete and it is no longer possible to maintain haemoglobin levels in the blood. This particularly affects children and pre-menopausal women. The common symptoms of anaemia include:

  • Fatigue
  • Dizziness
  • Pallor
  • Hair loss
  • Irritability
  • Weakness

In extreme cases, deficiency can be fatal so it is important to ensure you consume sufficient quantities of this essential nutrient. Usually though, an increase in iron intake will restore your iron levels to normal.

Iron overdose is also potentially fatal, and often the first symptoms are stomach ulcers, followed by nausea and vomiting. The pain can then abate before the iron passes into the internal organs, particularly the brain and liver.

Iron is an extremely important nutrient that plays an important role within your body. Avoid the risk of anaemia and deficiency by making sure you eat plenty of the great iron-rich foods. This will keep your body in top shape and you will certainly feel better for it.

How Iron Absorption Works

Understanding how your body absorbs iron is crucial for making the most of the iron-rich foods in your diet. There are two types of iron: haem iron, which comes from animal products, and non-haem iron, which is found in plant-based sources. Haem iron is far more easily absorbed by the body, which is why meat sources are generally more effective in boosting your iron levels.

However, certain food pairings can enhance or inhibit the absorption of iron. For example, consuming foods rich in vitamin C alongside iron-rich foods can significantly increase non-haem iron absorption. A squeeze of lemon juice over sautéed spinach or a side of capsicum with your steak can make a noticeable difference. Conversely, tannins found in tea and coffee, calcium in dairy, and phytates in some grains can inhibit absorption if consumed at the same time as iron-rich meals.

Signs Your Iron May Be Low

In addition to clinical symptoms like fatigue and pallor, there are other subtle signs that your iron levels might be less than optimal. These include:

  • Shortness of breath during mild activity
  • Cold hands and feet
  • Frequent headaches
  • Restless legs, particularly at night
  • Brittle nails or spoon-shaped nails
  • Cravings for non-food items like ice or dirt (a condition known as pica)

If you’re noticing any of these signs, it might be time to request a blood test from your GP. In Australia, a basic iron study is often bulk-billed, making it easy to stay on top of your health without added costs.

Who is Most at Risk of Iron Deficiency?

While anyone can become iron deficient, certain groups are more vulnerable:

  • Women of childbearing age – due to monthly blood loss from menstruation
  • Pregnant women – who have increased iron needs to support the growing baby
  • Vegetarians and vegans – as plant-based diets may not include enough highly bioavailable iron
  • Athletes – especially long-distance runners, due to increased red blood cell turnover
  • People with gastrointestinal conditions – such as Coeliac disease or IBS, which can affect nutrient absorption

Understanding your personal risk factors can help you make better dietary and lifestyle choices to support your iron levels.

Supplements: When Food Isn’t Enough

While getting nutrients through whole foods is generally preferred, there are situations where iron supplementation is necessary. This should only be done under medical supervision, as iron supplements can be harsh on the digestive system and may cause constipation or nausea.

Iron supplements are typically prescribed in the form of ferrous sulfate, ferrous gluconate, or ferrous fumarate. Some people may respond better to one type over another, so it’s worth discussing options with your healthcare provider. If you’re Paleo and already eating plenty of meat and leafy greens, supplements may not be necessary—but it’s always best to check with a professional if you have any concerns.

Boosting Iron Naturally

If you want to keep things as natural as possible, here are some easy ways to get more iron into your everyday Paleo meals:

  • Add sautéed chicken liver to minced meat dishes or pâté to your lunchbox
  • Top salads with grilled lamb or beef strips, sunflower seeds, and lemon dressing
  • Snack on a small piece of dark chocolate (minimum 70% cacao) and a handful of raw pumpkin seeds
  • Include more iron-rich leafy greens like kale and beet greens in your daily meals
  • Use cast iron cookware, which can slightly increase the iron content of your meals

These simple swaps and additions can make a big difference to your overall iron intake without needing to overhaul your diet.

Getting Your Iron Levels Tested in Australia

If you’re unsure where you stand, it’s worth booking in with your GP for a simple blood test. A full iron study will usually include serum iron, transferrin saturation, ferritin, and total iron-binding capacity. Ferritin is often the most telling marker, as it reflects stored iron in the body.

Make sure you request a copy of your results and discuss them thoroughly. If your levels are borderline, you might be able to correct them with dietary changes alone. If they’re low, your doctor will talk you through your options, which could include supplements or further investigation into underlying causes.

Don’t Ignore Your Iron

Low iron isn’t just about tiredness. It can affect your ability to concentrate, your immune function, and even your mood. And for women, in particular, managing iron levels can be a key part of managing hormonal balance and energy throughout the menstrual cycle.

As part of a Paleo lifestyle, it’s easy to eat well and meet your nutritional needs—especially with the emphasis on real food, quality protein, and nutrient-dense vegetables. But even the best diets can fall short if you don’t listen to your body. If you’re feeling “off” or just not as energised as usual, consider whether iron could be a piece of the puzzle.

Have you ever had your levels checked? How were they?

How to season cast iron cookware skillet pan paleo diet primal

How to Season Cast Iron Cookware

If you were lucky enough to get your hands on a cast iron frying pan for Christmas this guide will tell you exactly how to season and look after it to make sure it does the job and lasts for a long time. If you haven’t got any cast iron cookware, it’s definitely worth looking out for second-hand. So long as it has no cracks or chips it will be as good as new once you clean and season it.

After having bought so many cheap pans, only for them to fall apart soon after, I’ve found cast iron so much more durable. They also distribute the heat really evenly, so they’re great to cook in. The other huge plus – is no Teflon. What happens to that stuff when it starts to flake off in your dinner…?

If you find everything sticks to your cast iron pan, you’ve probably not seasoned it properly.
How to season cast iron cookware skillet pan paleo diet primal

How to season your cast iron cookware

Seasoning (also known as curing) just means filling up all the tiny holes and craters in the surface of the iron with grease/ oil to leave a smooth continuous non-stick surface.

If your pan isn’t non-stick, is rusty or hasn’t been seasoned yet, you’ll need to start by thoroughly cleaning the cast iron pan with a hot soapy water (this is fine to do before you season it, but not after).

I used lard to season my cast iron pan, but coconut oil should work well too. Firstly rub the oil all over the pan, but just lightly. Then rub off the oil with a paper towel.

Next, put the pan upside down in the oven (make sure you have a large tray on the bottom shelf to catch any drips). The oven will need to be at about 250 C (450F) and this stage will take about half an hour. Then, take the pan out of the oven and allow it to cool. You’ll want to repeat this process 3 or 4 times.

When you cook in your pan, you’re repeating this process, since the fats in your cooking will be continuing to fill any tiny holes in the surface again.

How to Clean Cast Iron After Each Use

Once your cast iron pan is properly seasoned, cleaning it becomes incredibly easy. In fact, cleaning it correctly is essential to maintaining that beautiful non-stick surface you've created. The key is to avoid soap and never soak your pan. Instead, clean it while it is still warm using hot water and a soft cloth or non-abrasive scrubber.

If there are bits stuck to the surface, try using coarse salt as a gentle abrasive. Sprinkle salt into the pan and scrub it with a damp paper towel or clean cloth. This will lift away food without damaging the seasoning layer.

Dry your pan thoroughly after cleaning to prevent any rust from forming. You can do this by placing it back on the stove over a low flame for a minute or two until all the moisture has evaporated. Once dry, add a tiny amount of oil to the surface, wipe off the excess with a paper towel, and store it away ready for next time.

What to Avoid With Cast Iron

There are a few things that can ruin a well-seasoned pan. Acidic foods like tomatoes or vinegar can strip away the seasoning if left to simmer for too long. While short cooking times may not do much harm, it's better to use another pot for long tomato-based stews or similar dishes.

Also avoid metal scourers, harsh dishwashing detergents, and the dishwasher. These will all damage the seasoning and can lead to rust, which then requires a full re seasoning process to recover.

Storing Your Cast Iron Cookware

When your cookware is not in use, store it in a dry place. If you stack other pots or pans on top, place a paper towel between them to protect the surface. This also helps absorb any residual moisture, further protecting your pan from rust.

Some people store their cast iron with the lid slightly ajar or place a small wooden spoon inside to allow air circulation. This prevents any trapped moisture that can lead to rust or a metallic smell.

Rescuing a Rusty Pan

If your cast iron has been neglected and shows signs of rust, don't panic. It can usually be saved with a bit of elbow grease. Start by scrubbing off the rust using steel wool or a metal brush until you reach clean, bare metal. Then, follow the same seasoning steps listed earlier to restore it to a non-stick finish.

In extreme cases, you can even use a self-cleaning oven cycle to strip everything off the pan. Just be aware that this method can be harsh and may not be recommended for all types of cast iron cookware. Always research your specific item if you're unsure.

Cooking Tips for Cast Iron

Because cast iron retains heat so well, it's perfect for searing meat, sautéing vegetables, and baking cornbread or frittatas. Heat it slowly to avoid cracking and always preheat before adding food to prevent sticking.

Try to use a bit more fat or oil the first few times you cook, especially if you've just seasoned the pan. As it builds up more layers, it will become increasingly non-stick, even for eggs or fish.

One often-overlooked benefit of cooking with cast iron is the small amount of iron that leaches into your food, which can be helpful if you're prone to low iron levels. It’s a simple, natural way to support your health without pills or supplements.

Why Cast Iron is Perfect for Paleo Cooking

For those following a Paleo lifestyle, cast iron is one of the best choices for cookware. Unlike modern non-stick pans, it contains no harmful chemicals or coatings that can leach into your food. It allows you to cook over high heat and develop incredible flavours and textures that align with ancestral cooking methods.

Whether you’re browning grass-fed steak, roasting sweet potato wedges, or preparing a hearty one-pan breakfast, cast iron is up to the task. It’s versatile, rugged, and once you’ve broken it in, incredibly easy to cook with.

Second-hand Cast Iron: A Hidden Treasure

If you're hunting for cast iron, don't overlook garage sales, op shops, or online marketplaces. Many older pans, especially those made decades ago, are of superior quality to newer models. Brands like Griswold and Wagner are especially sought after for their craftsmanship and smooth cooking surfaces.

Even if a second-hand pan looks terrible, as long as it isn’t cracked, it can often be restored to near-new condition. Cleaning, seasoning, and a little patience can turn a rusty old find into your new kitchen favourite.

The Long-Term Payoff

With proper care, your cast iron pan can last a lifetime — or longer. Many families pass down cast iron cookware through generations. Each time you use it, you build on its history and improve its cooking surface. Unlike disposable non-stick pans, it gets better with age.

So whether you're a seasoned Paleo chef or just getting started, investing time into maintaining your cast iron is well worth it. It’s more than just a pan — it’s a link to traditional cooking methods, a healthier choice for your family, and a reminder that the best things in the kitchen don’t come with a non-stick coating.

Do you cook with cast iron? How do you find it? Is this the method you use to season your cookware?

The blood test results are in paleo weight loss slimming diet-min

The Blood Test Results Are In… Here’s What I Found

19 Comments

If you've been following my series on my weight loss struggle – and discoveries, you’ll have read how I’ve struggled to lose weight (despite my paleo diet and exercise), the tests I had done and experts I saw, my DXA body scan and how wildly out my metabolism turned out to be. This week it’s time for the results of those tests!

In Australia the test results all seem to be delivered to you at home – which is great as you don’t have to wait until your next appointment to get the results from your doctor.

Because I’d had genetic testing and various other tests, they all arrived at different times. The blood tests show your result, against a reference range which shows the range of average results they receive. This is great, but who tends to have blood tests? People who aren't well. So in theory this means you’re comparing your results to people who aren't in optimal health, which is perhaps not an ideal marker…

The blood test results are in paleo weight loss slimming diet-min

I quickly saw from my results that my SHBG (Sex hormone-binding globulin) result looked high, so distracted myself by researching this. Apparently a high result means the SHBG binds with testosterone, which means a low free testosterone count. Everything else looked fine, to my didn't-go-to-medical-school-mind, so I assumed the problem was hormonal and eagerly awaited my appointment to see what the doctor would suggest to remedy this.

I didn't get the result from the stool samples sent to me at home, but I knew that test was a complete waste of time, so wasn't worried about that….

The doctor’s surgery

My doctor’s appointment finally came round and I knew exactly what we were going to talk about. The SHBG result and how to change it.

I couldn't have been any more wrong.

Blastocystis hominis

I was completely floored when she said “You have a parasite, you must be exhausted!” I only took that test to tick all of the boxes. I've had no symptoms to indicate a parasite (especially not the sudden unexpected weight loss symptom. Why couldn't I have had that symptom?), so would have bet my life savings on not having had one. It turns out the test results detected moderate numbers of a parasite called Blastocystis hominis which has apparently been living in my intestines. It’s contracted by accidently swallowing something that’s been contaminated with it. Perhaps even organic produce that hasn't been washed properly? Or touching a door handle after someone else? Or drinking contaminated water or ice?

It can linger for many years, during which time I've backpacked around a lot of Asia, swam in rivers and lakes, eaten from street Vendors, shared food with other travellers – I could have got it from numerous places. I could just as easily have got it from a posh restaurant. I guess I’ll never know…

In terms of treatment, I could go the herbal route (through my naturopath) or take a specific antibiotic based treatment. The herbs take a long time and had a 50% success rate. The success rate of the drugs was over 90% and takes 10 days. Given that I just want to fix things and have more energy, I opted for the antibiotics – something I’m usually very against and haven’t taken for years. I also found out about a drug called Biofilm defence, which if taken just before the antibiotic apparently helps attack the parasite wall making the antibiotics more effective.

Are you a vegan?

Moving onto the blood test results, the doctor’s next comment was “Are you a vegan?! I only ever see Vitamin B12 and Iron levels this low in Vegans!” Whilst she was speaking she got a vitamin B12 injection out of the freezer to give to me then and there… Of course I'm not a vegan! I eat a decent amount of good quality meat – how can this be?! I do tend to eat more white meat and fish over red meat, but I would say I still have red meat a few times a week. It just makes no sense! Again, she commented on how I must be so tired all the time with not only the parasite, but being so deficient in Iron and Vitamin B12. Yes, I am always tired and worn out, but I'm always very busy too – isn't this how everyone feels? I also think perhaps you get used to how you feel, and it can be hard to realise it isn't normal. Wouldn't it be interesting to swap places with your friends for a day, just to see what their version of normal feels like…

It doesn’t stop there…

There were also a few other items of interest from the test results….

My Homocysteine level also seems slightly elevated. Would you believe this can result in clots – i.e. pulmonary embolisms! This seems to be strongly linked to my vitamin B12 deficiency, interesting…

Ferritin was also low, given that this is related to iron storage – and my iron is low, this is hardly a surprise.

My copper levels were also high, and zinc low. These are inversely correlated, so increasing my zinc should help. After the antibiotics, I'm going to be taking the supplement Zinc piccolinate, which should help address this imbalance.

Once I finish the antibiotics I am also going to be starting a course of liver detox & immune herbs that the naturopath has prepared for me.

Quite a lot and I haven’t even got to the genetic results yet (I’ll open that can of worms next week….)