Iron-deficiency anaemia is the most common nutritional problem in the world. Along with sizeable hunks of meat we rely, perhaps unknowingly, on fortified foods for our iron intake when at home. Flour is fortified with iron and B vitamins, and iron-enriched breakfast cereals are permanent fixtures on the kitchen table.

In China meat portions may be a little meagre, cereal costs a small fortune and the flour is unfortified, although plans are afoot to introduce this. Alternative iron sources must be sought.

Red meat, and to a lesser extent, pork, fish and chicken, contain haem-iron which is absorbed efficiently by the body. Popeye popularised the notion of spinach as a rich iron source and rightly so, although this form of iron (non-haem) is not absorbed as well. In China, however, non-haem iron succeeds in providing most of the iron in the diet due to the vast quantities of plant-based food consumed.

Dark green vegetables such as mustard greens (jie cai), kale (ganlan cai) are excellent iron providers. Pulses such as lentils or lima beans found dried in most food markets are also good sources. Tofu and soy milk will contribute to daily intake. A program to fortify soy sauce with iron is currently being implemented country-wide, so add a splash to your meals. For something fruitier, snack on dried apricots and prunes. Chinese dates (zao) are used as a traditional treatment for anaemia.

Other factors in your diet can help or hinder absorption of non-haem iron. Vitamin C increases uptake. A glass of orange juice with your haoyou niurou (beef and kale in oyster sauce) will ensure maximum benefit from both meat and greens. A squeeze of lemon over blanched spinach, or the addition of orange segments to a mixed bean salad would be ideal. Conversely, food containing calcium may compete with non-haem iron for absorption so avoid cheesy toppings for your vegetables. The tannins in tea and coffee have a similar effect, so hold off that cuppa until 15 minutes after your meal.

Chinese researchers have found that the leaching of iron into food from iron pans contributes significantly to intake, even more so if vinegar is added whilst cooking. A sturdy iron wok and a bottle of tasty Shanxi vinegar are therefore a must for your kitchen.

The nutrition-related column is written by Nina Lenton, a qualified dietitian living in Beijing. Contact her at nina_lenton@hotmail.com.

(China Daily 02/07/2007 page14)