Good nutrition is plain old common sense, especially when cold & flu symptoms kick in. But a basic look at our regular diet can reveal a few holes. Those of us who run on a half empty tank the rest of the time may need to delve a little further.

Iron deficiency (which causes anaemia, or decreased red blood cell levels, in more severe cases) is cited by the Victorian Government as the most common dietary deficiency worldwide. Adolescent girls, pregnant and adult women are at the highest risk of iron deficiency. Iron is an important mineral for transporting oxygen around the body, especially in those who undertake regular or strenuous exercise.

The links between iron levels and immune function are widely debated. The role of iron, combined with other nutrients, is outlined in this article. However, nutritionists and dieticians agree on one thing- iron is an essential nutrient that should not be overlooked as part of a nutritious diet. And the fatigue caused by moderate and severe iron deficiency has an undoubted effect on those who suffer frequently from colds or the flu.

If you have been feeling fatigued or generally lack lustre on a regular basis, iron deficiency may be a very likely suspect. First thing is first- as iron is a mineral that is stored in the body (not excreted like other nutrients such as Vitamin C), it should never be taken in supplement form before seeking the advice of a nutritionist or your GP. A simple blood test can check your body’s iron levels and determine the presence of a deficiency.

In the case of mild iron deficiencies, a few iron-rich foods added to your regular diet could have you feeling more energised. However, if you fall in to one of the higher risk groups mentioned above, or your iron levels are quite low, a supplement may be the answer. Your GP or nutritionist may recommend one, but they will most likely want to ensure your intake of iron from food sources is optimum. Vegetarian and worried about your iron intake? Take a look at this list of iron-rich vegetarian options.