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How can I increase iron?

Published in Iron Intake 2 mins read

To increase your iron levels, focus on incorporating iron-rich foods into your diet.

Dietary Strategies for Boosting Iron Intake

Here's how you can boost your iron intake through dietary choices:

  • Eat Iron-Rich Foods: The most direct way to increase iron is by consuming foods that are naturally high in iron or fortified with it.

    • Meat and Poultry: Red meat, particularly beef and liver, is a great source of heme iron, which is easily absorbed by the body. Poultry also contains iron.
    • Seafood: Fish is a good source of iron.
    • Plant-Based Options: Include plenty of plant-based iron sources in your diet.
      • Dark-Green Leafy Vegetables: Dark-green leafy vegetables, such as watercress and curly kale, are excellent sources of iron.
      • Pulses and Beans: Lentils, chickpeas, kidney beans, and soybeans are good sources.
      • Nuts and Seeds: Cashews, almonds, pumpkin seeds, and sunflower seeds contribute to your iron intake.
      • Dried Fruit: Dried fruit, such as dried apricots, prunes and raisins, contain iron.
      • Tofu: Tofu is a plant-based iron source.
      • Iron-fortified cereals or bread and brown rice

  • Enhance Absorption with Vitamin C: Vitamin C significantly improves the absorption of non-heme iron (the type of iron found in plant-based foods). Combine iron-rich foods with vitamin C-rich foods like citrus fruits, strawberries, and bell peppers.

Summary Table of Iron-Rich Foods

Food Category Examples Type of Iron Notes
Dark-Green Leafy Vegetables Watercress, Curly Kale Non-Heme Pair with Vitamin C for better absorption.
Meat Beef, Liver Heme Easily absorbed.
Seafood Fish Heme Easily absorbed.
Pulses and Beans Lentils, Chickpeas, Kidney Beans, Soybeans Non-Heme Soak before cooking to reduce phytates and improve iron absorption.
Nuts and Seeds Cashews, Almonds, Pumpkin Seeds, Sunflower Seeds Non-Heme Enjoy as snacks or add to meals.
Dried Fruit Dried Apricots, Prunes, Raisins Non-Heme A convenient source of iron, but be mindful of the sugar content.
Fortified Foods Iron-fortified cereals or bread, brown rice Non-Heme Check labels to ensure fortification.
Other Tofu, Eggs Both Heme and Non-Heme Eggs contain iron, but also contain compounds that can inhibit absorption.

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