Health
6 Easy Ways to Boost Your Iron Intake
Health Points
- Mix animal and plant iron sources in meals for better absorption.
- Pair iron-rich foods with vitamin C for maximum benefits.
- Avoid coffee, tea, and certain supplements during iron-rich meals.
Iron is crucial for transporting oxygen and supporting energy, yet deficiency remains common among adults. Adding specific foods and using smart strategies can help keep your iron levels healthy.
Choosing a variety of animal and plant foods brings both heme and non-heme iron into your diet, broadening your nutrient intake.
“Including both types helps ensure not only adequate iron intake, but also a broader range of essential vitamins and minerals that naturally come with these foods,” said Kristin Kirkpatrick, MS RDN.
Pairing plant-based iron with vitamin C—like spinach with citrus or beans with peppers—can help your body absorb more of this essential mineral.
“These foods also boost the acidity and iron absorption of your foods,” shared Dustin Moore, PhD, RD.
Cooking in cast iron pots, especially with acidic dishes, enhances the iron content of your meals without changing your menu.
Including iron-fortified products such as cereals and plant-based milks is an accessible way to meet daily iron needs, especially if you follow a vegetarian or vegan diet.
To get the best results from iron-rich foods, wait before consuming calcium or zinc supplements, and skip coffee or tea while eating, as they can reduce your body’s ability to use iron efficiently.
For some people, like those with higher needs or absorption challenges, iron supplements or additional medical care may be necessary for maintaining healthy iron levels.
Iron supports energy, immune strength, and brain health. Not getting enough can lead to fatigue and trouble concentrating, so a few small changes can make a real difference.
For more helpful tips on upping your iron intake and keeping your energy high, explore the full article at Health.
