Iron plays an essential role in your body, with its most important job being to carry oxygen to your cells. Not getting enough iron can lead to iron deficiency anemia, which can cause fatigue, weakness, and even dizziness. If you’re feeling sluggish and want to increase your energy levels, increasing your iron intake may be the answer. Here are some tips on how to boost your iron consumption.
Eat Iron-Rich Foods
The best way to increase your iron intake is to eat foods that are naturally rich in iron. Red meat, poultry, seafood, and legumes are all great sources of iron. Leafy green vegetables, such as spinach and kale, are also excellent sources of iron. Other foods that are high in iron include some fortified cereals, nuts, and dried fruits. When you’re grocery shopping, look for foods that are labeled as “iron-fortified”.
Include Vitamin C in Your Diet
Vitamin C can help improve the absorption of iron in your body. Try squeezing a lemon over your food or adding a few slices of oranges or other citrus fruits to your meals. You can also get your vitamin C from other foods such as bell peppers, broccoli, and strawberries.
Avoid Drinking Tea and Coffee With Meals
Drinking tea or coffee with meals can reduce the absorption of iron in your body. If you do drink tea or coffee with meals, try to wait at least an hour before or after eating to get the most out of your iron intake.
Take Iron Supplements
If you’re still not getting enough iron from your diet, you can take an iron supplement. Iron supplements come in many forms, including tablets, capsules, and liquid drops. Talk to your doctor about which type of iron supplement is right for you. Iron supplements can be very helpful in increasing your iron levels, but they should be taken with caution and only under the guidance of a medical professional.
Eat Foods High in Iron With Foods High in Vitamin C
You can also maximize the absorption of iron in your body by eating foods that are high in both iron and vitamin C. Combine foods like lean red meat with citrus fruits and vegetables, or pair fortified cereals with strawberries or oranges. Eating these combinations of foods together can help your body absorb more iron and get the most out of your meals.
Cook With Cast Iron Pans
Cooking with cast iron pans can also help you increase your iron intake. The iron from the pan can leach into your food as it cooks, adding an extra boost of iron. Be sure to season your cast iron pans regularly to keep them in good condition.
Include Iron-Rich Snacks in Your Diet
Snacking can be a great way to get more iron into your diet. Try snacking on nuts, such as walnuts and almonds, or adding some dried fruits to your favorite trail mix. You can also make your own iron-rich snack mixes with ingredients like fortified cereals, raisins, and sunflower seeds.
Conclusion
Iron is an essential nutrient for your body, and if you’re lacking in iron, it can have a negative impact on your health. Increasing your iron intake by eating iron-rich foods, pairing them with foods high in vitamin C, and taking iron supplements can help you get the iron you need. Cooking with cast iron pans and including iron-rich snacks in your diet can also help you boost your iron levels and keep your body running at its best.