Looking for foods that are high in iron? You’ve come to the right place! In this blog post, we’ll share some of the best foods to eat to make sure you’re getting enough iron in your diet.
Checkout this video:
Foods high in iron
There are many different types of food that are high in iron. Some of the best sources of iron include red meat, poultry, seafood, beans, lentils, dark leafy greens, and fortified cereals.
Foods to eat with iron-rich foods
There are a few things to keep in mind when eating foods with iron. First, iron is best absorbed when it’s eaten with vitamin C-rich foods. So, if you’re eating an iron-rich food, pair it with a food that’s high in vitamin C, like citrus fruit or bell peppers. Second, tannins in tea and coffee can inhibit iron absorption, so it’s best to avoid drinking these beverages with meals. Lastly, calcium can also interfere with iron absorption, so if you’re taking a calcium supplement or eating calcium-rich foods, do so at a different time than when you’re eating iron-rich foods.
How to get more iron in your diet
Iron is an essential mineral that our bodies need for many different functions. It helps to carry oxygen in the blood, builds healthy cells, and supports a healthy immune system. Unfortunately, iron deficiency is one of the most common nutrient deficiencies in the world. According to the World Health Organization, it affects approximately 30% of the world’s population.
There are two types of iron — heme and non-heme iron. Heme iron, which makes up 40% of the iron in meat, poultry, and fish, is well absorbed by the body. Non-heme iron, 60% of which is found in plant foods like grains, beans, vegetables, and fruits, is not as well absorbed. However, non-heme iron can be improved absorption by eating foods rich in vitamin C at the same time (1).
The best way to increase your iron intake is to eat more foods that are rich in this nutrient. Below is a list of some great sources of iron:
-Red meat (beef, pork)
-Fish (tuna, salmon)
-Shellfish (oysters, clams)
Beans (lentils, kidney beans)
Collard greens Broccoli Fruits (raisins, apricots)
The benefits of iron
Iron is an essential mineral that plays a number of important roles in the body. It is necessary for the production of hemoglobin, which transports oxygen in the blood, and it is also involved in energy metabolism. Iron deficiency can lead to anemia, fatigue, and other problems.
There are two forms of dietary iron: heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed.
The body absorbs more iron from food when there is a need for more red blood cells (for example, during pregnancy or growth spurts) or when stores are low (for example, during menstruation). Factors that can interfere with iron absorption include vitamin C deficiency; tea or coffee drinking with meals; taking antacids; and having gastrointestinal disorders such as celiac disease or inflammatory bowel disease.
Certain foods can promote or inhibit iron absorption. For example, foods high in vitamin C (such as citrus fruits and tomatoes) enhance absorption while calcium-rich foods (such as milk) can decrease it.
The best way to absorb iron
There are two types of dietary iron, heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because vegan diets only contain non-heme iron, vegans should be especially aware of how to promote iron absorption. The best way to promote iron absorption is to consume vitamin C-rich foods at the same time as foods containing non-heme iron. Vitamin C enhances absorption of non-heme iron threefold. Good sources of vegan vitamin C include citrus fruits and juices, tomatoes and tomato juice, kiwifruit, papaya, mango, broccoli, Brussels sprouts, cauliflower, green bell peppers, strawberries, sweet potatoes and winter squash.
The best time to eat iron-rich foods
There is no one perfect time to eat foods rich in iron, but you might want to consider incorporating them into your meals in the following ways:
-If you are trying to increase your iron levels, eating iron-rich foods with vitamin C can help boost absorption. Try pairing foods like strawberries, tomatoes, or kiwi with iron-rich sources like leafy greens, beans, or tofu.
-Iron is best absorbed when it is taken in small amounts throughout the day. If you are trying to increase your iron intake, consider adding an iron-rich food to each meal and snack.
-Cooking with cast iron pots and pans can also help boost your iron intake. When food is cooked in these pots and pans, some of the iron from the cookware leaches into the food.
The dangers of iron deficiency
Iron is a essential mineral that the body needs to function. It is found in hemoglobin, which carries oxygen in the blood. Iron is also needed for proper immune function and cell growth. Unfortunately, iron deficiency is a common problem, especially among women and children.
Iron deficiency can cause fatigue, weakness, and pale skin. In severe cases, it can lead to anemia, which can be fatal. Thankfully, there are many foods that are rich in iron and can help prevent iron deficiency. These include red meat, dark leafy greens, beans, lentils, nuts, and fortified foods like cereal and bread.
How to treat iron deficiency
If you have iron deficiency, you may need to take iron supplements and eat foods that are high in iron. Your doctor will likely recommend that you take iron supplements with vit C to help increase absorption. They may also recommend that you eat foods that are high in iron, such as red meat, poultry, fish, beans, spinach, and other dark leafy greens.
The importance of iron in the diet
Iron is a mineral that the body needs to produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron also helps muscles store and use oxygen. Because iron is present in hemoglobin, it is also a part of myoglobin, which helps muscle cells store oxygen.
Without enough iron, the body cannot make hemoglobin, and iron deficiency anemia can develop.
Good sources of iron include:
-dark green leafy vegetables,
-dried fruit, and
-iron-fortified cereals and breads
Tips for increasing iron intake
There are many foods that are good for iron, but some are better than others. The best way to increase your iron intake is to eat a variety of foods that are high in iron. Here are some tips for increasing your iron intake:
-Eat more leafy green vegetables. These include spinach, kale, and collards.
-Eat more beans and peas. These include black beans, lentils, and chickpeas.
-Eat more tofu and tempeh.
-Eat moreFortified breakfast cereals grain foods. These include oatmeal, whole grain breads, and brown rice.
-Eat more dried fruit. These include raisins, apricots, and prunes.
-Eat more nuts and seeds. These include pumpkin seeds, cashews, and almonds.
-Drink more orange juice or eat oranges.