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Okay, feeling sluggish lately? Could your iron levels be to blame? It’s surprisingly common, and the effects can really drag you down. That said, how do you actually get more iron into your system?
We’re gonna explore some simple ways to boost your iron, so stick with us.
We’ll get into it!
Ways to Increase Iron Levels in the Body
These two methods can truly help in increasing iron in your blood:
1. Adjust Your Diet Specifically for You
Making sure you’re eating foods high in iron will help you increase the amount of it in your system. Also, avoiding foods that reduce absorption is one of the best ways to boost your iron levels, especially during periods of illness that result from iron deficiencies. Here’s a quick look at some foods that are rich in iron and boost its absorption:
Eat Foods That Help Absorb Iron
Vitamin C helps your body absorb iron better. In other words, boosting iron levels in the body can be done by eating foods rich in Vitamin C, such as:
- Vegetables, such as: cauliflower, peppers, turnips, brussel sprouts, sweet potatoes and kale.
- Subtropical fruits, such as: guava, kiwi, papaya, pineapple and mango.
- Green vegetables.
- Legumes.
- Grains.
- Citrus fruits, such as: oranges, grapefruit, and lemons.
Eat Seafood and Red Meat
Eating red meat and seafood regularly will provide you with animal proteins, which, in turn, will supply your body with the iron it needs.
It’s worth noting that a single serving of beef provides you with 44% of your recommended daily iron intake for most adults.
Also, one serving of ground beef can provide 28% of your daily iron needs.
Eat Legumes
Each of soybeans, white beans, lentils, chickpeas, fava beans, kidney beans, and other beans are rich sources of iron. That means including them in your diet is one way to boost iron levels in the body.
It’s worth mentioning that one cup of cooked white beans can provide you with 44% of your daily iron needs for most adults.
Eat Grains
A single serving of grains can provide a good amount of iron daily, such as: wheat, oats, corn, and brown rice.
Eat Green Vegetables
Green vegetables contain a good number of grams of iron. For example, half a cup of cooked spinach can provide you with 17% of your daily iron needs for most children and adults.
Eat Nuts and Seeds
Nuts, such as: cashews, pistachios, almonds, pine nuts, and sunflower seeds, as well as pumpkin seeds, are nutritious foods rich in iron, when added to your diet, alongside essential fatty acids Omega-3, which is beneficial for heart health.
Avoid Foods That Prevent Iron Absorption
There are a range of foods and drinks that can prevent iron absorption, and which you should avoid if you want to boost your iron levels. These include:
- Foods containing phytates, such as: soybeans, and whole grains.
- Foods rich in calcium, such as: milk, yogurt, and cheese, especially with calcium supplements.
- Foods rich in polyphenols, such as: coffee, black tea, and some types of vegetables and fruits.
To mitigate the negative impact of foods that reduce iron absorption in the body, try leaving a few hours between when you eat iron-rich foods and when you consume them, or avoid consuming them if possible.
2. Taking Iron Supplements
You can get iron supplements after making sure you’re low on iron and consulting with your doctor as one way to boost iron levels in the body.
Iron supplements are readily available without a prescription. A single dose daily can provide you with a good amount of iron, but if you’re taking calcium supplements, you should avoid taking them at the same time.
You should pay attention to a range of conditions that require a doctor’s consultation before taking iron supplements, including:
- Young children and nursing mothers.
- Women who are pregnant or breastfeeding.
- People with colon issues, or digestive disorders, or heart conditions.
We’ve noticed that many people are also curious about the best time of day to take iron supplements. While the article doesn’t cover it, some experts recommend taking them on an empty stomach to maximize absorption, but this can sometimes lead to gastrointestinal discomfort. A small snack might help with that, but checking with a healthcare professional is always a good idea to figure out what works best for you individually.
Key takeaways
- Dietary adjustments can significantly impact your iron levels.
- Certain foods, like those high in Vitamin C, enhance iron absorption, while others inhibit it.
- Iron supplements are available, but consulting a doctor before starting them is crucial.
FAQ, Myth & Facts
Is it better to take iron supplements with or without food?
Generally, taking iron supplements on an empty stomach maximizes absorption. However, if you experience side effects like nausea, taking them with a small meal is fine.
Can coffee or tea affect iron absorption?
Yes, coffee and tea contain polyphenols that can hinder iron absorption. Try to avoid drinking them around the same time you take iron supplements or eat iron-rich foods.
Is it possible to get enough iron from diet alone?
It depends on your individual needs and diet. Many people can maintain healthy iron levels through diet alone, but those with deficiencies may need supplements.
Myth: All iron supplements are created equal.
Fact: Different forms of iron supplements exist, and some are more easily absorbed than others. Ferrous sulfate is common but can cause side effects. Ferrous gluconate or iron chelate may be gentler options.
I was constantly tired and just thought it was stress. My doctor suggested I get my iron checked, and sure enough, it was low. Changing my diet and adding a supplement made a huge difference. I feel like I have my energy back!
I struggled with iron deficiency during my pregnancy. It was a challenge balancing what I ate with what I could tolerate. With my doctor’s guidance, I found a supplement that worked for me, and it made a world of difference.
I’m a vegetarian, so I always have to be mindful of my iron intake. Learning which plant-based foods are high in iron and how to combine them for better absorption has been key for me.
So, are *you* ready to take charge of your iron levels? It might seem daunting, but honestly, small changes can make a big difference. For me, it was adding more leafy greens to my meals. Seeing how much better I felt afterwards? Well, that made it all worth it!
