Iron is an essential mineral that plays a crucial role in our bodies and how well we feel. It is necessary for the production of hemoglobin, which is responsible for transporting oxygen to our cells, tissues, and organs.
Unfortunately, many people don’t get enough iron in their diets, leading to a condition called iron-deficiency anemia that can leave them feeling tired, weak, dizzy, and nauseous among other thighs
With that in mind, here are some simple ways to increase your iron intake and maintain healthy levels of this vital mineral if you are someone who suffers from anemia or if you simply want to ensure you are on top of your iron intake.
Eat iron-rich foods
Foods high in iron include red meat, poultry fish, legumes, tofu, spinach, and fortified cereals. To get the most iron out of these foods, eat them with a source of vitamin C, like citrus fruits or strawberries, which can enhance iron absorption, and dishes like this sirloin tip roast recipe at ifoodreal.com make getting your iron intake anything but a chore, I’m sure you will agree.
For those who follow a vegetarian or vegan diet, many people will tell you that you need meat to get your iron intake, but actually, there are still many iron-rich foods to choose from. Lentils, chickpeas, tofu, and dark leafy greens are all great sources of iron. So eating a serving of legumes and plenty of veggies with each meal should be enough in most cases.
Cook in cast iron
Cooking with a cast iron pan can actually add iron to your food. The iron from the pan leaches into your food as it cooks, increasing the iron content of your meal. You can also buy something called an Iron Fish, which you place in the pan when cooking soups and stews and it will do the same thing. This is particularly good for veggies who might need a little iron boost for their meals.
Take iron supplements
If you are unable to get enough iron from your diet, consider taking an iron supplement. Iron supplements come in various forms, including pills, liquids, and gummies. It is important to speak with your doctor before starting any new supplement regimen and to choose a supplement that is natural and effective.
Don’t drink tea or coffee with meals
Both tea and coffee contain compounds that can inhibit iron absorption. To maximize iron uptake, avoid drinking tea or coffee with your high-iron meals and supplements.
Avoid calcium supplements before bedtime
Calcium can also interfere with iron absorption, so it’s best to avoid taking calcium supplements before bedtime.
As you can see, there are many simple ways to increase your iron intake and maintain healthy levels of this essential mineral. By incorporating iron-rich foods into your diet and supplementing if you need to, you can ensure that your body is getting the iron it needs to function at its best. However, if you are concerned about your iron levels, it’s always best to consult with your doctor or a registered dietitian.
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