How To Eat More Iron

Iron is one of the most important building blocks that we get from the foods that we eat.

Anemia is a common blood disorder caused by low numbers of red blood cells. It causes fatigue, dizziness, and shortness of breath, and the most common form of anemia is caused by iron deficiency. If you are anemic or simply don’t get the recommended daily allowance of iron, here’s how to eat more iron:

1. Eat meat. Iron is found in high concentration in animal tissues. Chicken, fish, red meat, and egg yolks all contain iron.
2. Eat vegetables. The second primary source for iron is in vegetables. Spinach is a well-known source of iron, but there are many other vegetables that contain high levels of iron, too. Dark green, leafy vegetables like kale, chard, and mustard greens are other good choices when you’re trying to eat more iron.
3. Eat iron-enriched products. These items are made with flour that has been enriched with iron. Popular choices include cereals and bread products. Look for packaging that says “enriched” or “iron enriched.” A serving of these products can have up to a third of your daily iron needs.
4. Cook in iron cookware. When you cook acidic foods like tomatoes in iron pots and pans, a minuscule amount of iron leaches into the food. If your diet is lacking in iron, this can actually be a beneficial way to get more iron in your diet.
5. Eat foods with Vitamin C. Foods that are rich in Vitamin C can help in the absorption of iron, meaning that your body is able to use more of the iron from the foods you are already eating. Whenever possible, eat foods with vitamin C at the same meals as foods that are high in iron, particularly vegetable types. Orange slices and grapefruit juice are two of the most popular choices for eating with iron-rich foods. Broccoli and bok choy have both iron and vitamin C, making them a particularly good choice for increasing your iron absorption.
6. Avoid foods that impede iron absorption. A wide range of foods, including tea, rhubarb, chocolate, soft drinks, and red wine, has been shown to hinder iron absorption. These should be avoided if you’re trying to increase your iron levels. Excess calcium, manganese, and zinc can also reduce iron absorption, so be sure you aren’t getting too far over the RDA, which can happen if you are taking vitamin supplements. Smoking can also hurt your efforts because smoking reduces your vitamin C levels, and vitamin C helps in iron absorption.

Those who have experienced recent blood loss or who are pregnant or who do not eat meat may need to concentrate on iron consumption more than others. Some illnesses, including leukemia, cancer, AIDS, and stomach ulcers, can also lead to a higher need for iron in your daily diet. The recommended daily allowance of iron ranges from 8 to 18 milligrams per day depending on your age and gender. Too much iron, however, can be toxic, so most experts do not recommend supplements with high iron levels.