How to increase iron intake
Iron is an essential mineral that plays a critical role in transporting oxygen throughout your body. It’s also vital for maintaining energy levels, supporting immune function, and aiding muscle recovery. If your iron levels are low, you might experience fatigue, weakness, and impaired physical performance. If this sounds like you, seek support from a GP immediately, if it requires dietary intervention, you may also need to see a dietitian.
Here’s how you can boost your iron intake and keep your body functioning at its best.
1. Focus on iron-rich foods
There are two types of dietary iron: haem iron (found in animal products) and non-haem iron (found in plant-based foods). Haem iron is more easily absorbed by the body, but both types are important.
Haem Iron Sources: Red meat, poultry, and seafood are excellent sources. Beef, lamb, and liver are particularly high in iron.
Non-Haem Iron Sources: For vegetarians and vegans, good sources include legumes (lentils, chickpeas), tofu, fortified cereals, quinoa, pumpkin seeds, spinach, and kale.
2. Pair iron with Vitamin C
Vitamin C enhances the absorption of non-haem iron. Including a source of vitamin C in your meals can significantly boost how much iron your body absorbs from plant-based foods.
Great pairings include:
Spinach with a squeeze of lemon juice
Lentil salad with capsicum (bell peppers)
Tofu stir-fry with broccoli and orange slices
3. Avoid foods that reduce the absorption of iron in the same meal
Certain foods and drinks can inhibit iron absorption, particularly non-haem iron. If you’re trying to increase your iron intake, be mindful of the following:
Tannins: Found in tea and coffee, tannins can block iron absorption. Try to avoid drinking tea or coffee with meals, and instead, have them between meals.
Calcium: While calcium is important for bone health, it can interfere with iron absorption when consumed in large amounts alongside iron-rich foods. If you take calcium supplements, try to separate them from meals high in iron.
Phytates: Found in whole grains and legumes, phytates can reduce iron absorption. Soaking, sprouting, or fermenting these foods can help reduce phytates and increase iron availability.
4. Consider Cooking Techniques
Using cast-iron cookware can increase the iron content of your food, especially when cooking acidic foods like tomatoes or lemon-based dishes. This is a simple way to add a bit more iron to your diet naturally.
5. Be Aware of Iron Supplementation
If your iron levels are particularly low or if you have a diagnosed iron deficiency, your healthcare provider may recommend iron supplements. However, iron supplements can cause side effects like gastrointestinal discomfort, so it’s important to only take them under professional guidance. A health professional will help determine the right dosage for you and monitor your levels to ensure safe use.
If your iron is too low, your GP may suggest iron infusions to increase iron, quicker.
There are also small iron fishes that can fortify your meals. These are made out of food-grade iron powder and you can add these into the pan/pot whilst cooking to increase the iron in your meal. See the link for the Lucky Iron Fish.
6. Monitor Symptoms of Iron Deficiency
Low iron can lead to symptoms like fatigue, dizziness, pale skin, and shortness of breath. If you experience these, it’s important to have your iron levels checked through a blood test. If you’re an athlete or follow a plant-based diet, you might be at higher risk for iron deficiency, making it crucial to monitor your intake more closely.
Increasing your iron intake doesn’t have to be difficult. With the right food choices, meal pairings, and awareness of factors that block or enhance absorption, you can keep your iron levels in check and support your energy, performance, and overall health.
If you are looking for more support on how to improve iron intake, please reach out and contact me :)