How to Get More Iron?

To increase your iron intake, focus on incorporating iron-rich foods into your diet. Here's how:

Dietary Sources of Iron

According to the NHS, several foods are good sources of iron. Consider including these in your meals:

Animal Sources:
- Liver: While very high in iron, it's best to avoid liver during pregnancy.
- Red Meat: A readily absorbable source of iron.
Plant-Based Sources:
- Beans: Include red kidney beans, edamame beans, and chickpeas.
- Nuts: A convenient and nutritious snack.
- Dried Fruit: Dried apricots are a good option.
- Fortified Breakfast Cereals: Check the labels for iron content.
- Soy Bean Flour: Can be used in baking and cooking.

While consuming iron-rich foods is important, maximizing absorption is also key. Here are some tips:

Combine Iron with Vitamin C: Vitamin C enhances iron absorption. Pair iron-rich foods with foods high in vitamin C, such as citrus fruits, strawberries, or bell peppers. For example, squeeze lemon juice on your spinach salad or have a glass of orange juice with your fortified breakfast cereal.
Avoid Iron Inhibitors: Certain foods and drinks can inhibit iron absorption. These include:
- Tea and Coffee: Tannins in these beverages can bind to iron.
- Calcium-Rich Foods: Dairy products and calcium supplements can interfere with iron absorption.
- Foods High in Phytates: Whole grains, legumes, and nuts contain phytates, which can reduce iron absorption. Soaking or fermenting these foods can help reduce phytate content.

Meal	Food	Iron Source	Vitamin C Source
Breakfast	Fortified cereal with soy milk	Fortified cereal, Soy milk	Orange Juice
Lunch	Chickpea and spinach salad	Chickpeas, Spinach	Bell Peppers
Dinner	Red meat with roasted red peppers	Red meat	Roasted Red Peppers
Snack	Dried apricots and a handful of nuts	Dried apricots, Nuts	(Optional) Small orange slices

By strategically incorporating iron-rich foods and optimizing absorption, you can effectively increase your iron levels.