Iron is an essential mineral that our body needs in abundance. It maintains our blood flow and boosts our overall immunity. While some people are blessed with naturally high iron levels, others are not, especially women. Iron deficiency can cause symptoms like fatigue, weakness and even yellowing of the skin. If you have iron deficiency, you may be advised to eat certain foods, but even then, your iron levels may not show any signs of improvement. So, where are you going wrong? Is something slowing down your body’s iron absorption? Let’s know from nutritionist Deepsikha Jain:
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Here are 3 ways you can increase iron absorption in your body:
1. Enrich your diet with iron-rich foods
To increase iron absorption, Deepsikha recommends including foods like green leafy vegetables, legumes, dates and pomegranates in your diet. All of these are high in iron and will help increase your iron levels. The recommended daily amount of iron depends on your age and gender. According to the National Institutes of Health (NIH), an adult man should aim for about 8 milligrams, while an adult woman should aim for 18 milligrams.
2. Do not mix iron-rich foods with tea/coffee
Many of us like to drink tea and coffee throughout the day. However, make sure you are not mixing it with iron-rich foods. Jain says that this can hinder the absorption of iron in your body. Tea and coffee contain caffeine and tannins, which are known to slow and reduce iron absorption. According to a study published in the Japan Journal of Clinical and Medical Research, iron absorption may be reduced by up to 35% when consumed with tea and by 62% when consumed with coffee.
3. Harness the power of vitamin C-rich foods
Nutritionists also suggest pairing iron-rich foods with a source of vitamin C. This is because vitamin C helps create an acidic environment, which helps iron dissolve more adequately. So, when you’re eating a green leafy salad, go ahead and squeeze some lemon juice over it. By doing this, your body will be able to absorb iron better, increasing your overall iron levels.
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Which foods contain the highest amount of iron?
When we think of iron-rich foods, spinach is probably the first thing that comes to mind. And why not? It is a very good source of iron and can also be included in many dishes. However, there are many other iron-rich foods that can make great contributions to your diet. These include chia seeds, dried apricots, amaranth and cashews. All of these are high in iron, so you should make a conscious effort to include them in your diet.
Also read: Winter Diet: 5 Iron-Rich Vegetarian Dishes To Stay Energetic This Season
Suffering from low iron levels can be challenging, but by following these tips you can increase them quickly. Stay fit, healthy and happy!
