Iron is an essential mineral required for many body processes such as the formation of red blood cells that transport oxygen to different parts of the body, maintaining proper immune function, and synthesizing certain hormones.

However, despite its importance, iron deficiency is one of the most common nutritional deficiencies globally. A diet lacking in iron can lead to various health complications, including anemia, fatigue, and impaired cognitive function. Luckily, it is possible to boost your iron levels through dietary changes.

In this article, we explore the best ways to improve iron intake and help address iron-deficient diets.

What is Iron Deficiency, and What Causes it?

Iron deficiency refers to insufficient levels of this essential mineral in the body. It can be caused by various factors, including:.

Inadequate iron intake: a diet lacking in iron-rich foods.
Inability to absorb iron correctly: sometimes, certain medical conditions, such as celiac or Crohn’s disease, can affect nutrient absorption.
Blood loss: chronic blood loss due to illnesses such as ulcers, cancer, or menstruation can lead to iron deficiency.

Iron deficiency can cause various symptoms, including:.

Anemia: a condition where there are not enough red blood cells in the body to transport oxygen to the tissues, leading to fatigue, weakness, and shortness of breath.
Pale skin
Brittle nails
Restless leg syndrome
Weak immune system
Dizziness
Impaired cognitive function

How much Iron do you Need?

The recommended daily allowance (RDA) of iron depends on age and gender. Adult men and postmenopausal women need about 8 mg per day, while premenopausal women need about 18 mg per day because of iron loss during menstruation.

Pregnant women require even more iron, about 27 mg per day. Athletes and vegetarians may also need more iron due to increased iron losses or inadequate iron intake, respectively.

Which Foods are Rich in Iron?

The best way to increase your iron intake is to add iron-rich foods to your diet. The following are some of the best food sources of iron:.

Red meat: beef, pork, lamb
Poultry: chicken, turkey
Seafood: clams, oysters, sardines, tuna
Beans and lentils: kidney beans, chickpeas, lentils
Tofu
Dark, leafy greens: spinach, collard greens, kale
Nuts and seeds: pumpkin seeds, cashews
Iron-fortified cereals and bread

It is important to note that the iron in animal products such as red meat and poultry is readily absorbed by the body, while the iron in plant-based sources such as beans and nuts is less easily absorbed.

To increase the absorption of plant-based iron, consume vitamin-C-rich foods together with iron-rich meals. For example, add bell peppers and tomatoes to a lentil soup or eat a spinach salad with strawberries and an iron-fortified dressing.

Tips for Improving Iron Absorption

Here are some tips to enhance the absorption of dietary iron:.

Consume vitamin C: as mentioned earlier, vitamin C can enhance iron absorption from plant-based foods. Consume citrus fruits, berries, tomatoes, bell peppers, and broccoli.
Avoid coffee and tea: tannins in coffee and tea can inhibit iron absorption. Drink herbal tea and coffee substitutes instead.
Don’t consume excess calcium with iron-rich foods: Calcium can interfere with the absorption of iron. It is best to avoid consuming calcium supplements or dairy products with an iron-rich diet.
Cook in cast iron: cooking acidic foods such as tomatoes or lemon juice in cast-iron pots can increase iron absorption.

Supplements to Boost Iron Levels

Aside from iron-rich foods, supplements can help improve iron status. Here are two common types of iron supplements:.

Ferrous iron: the most common form of iron supplement. It is highly absorbable and comes in various forms such as ferrous gluconate, ferrous fumarate, and ferrous sulfate.
Heme iron: a form of iron found in animal products that is highly absorbable.

Iron supplements can cause constipation and stomach upset in some individuals. It is advisable to consult a healthcare professional before taking iron supplements, especially if you have a medical condition or are taking medications.

Conclusion

Iron deficiency is a common issue that can lead to anemia, fatigue, and other health complications. However, it is possible to improve your iron levels by eating iron-rich foods and following the tips provided in this article.

Remember to consume vitamin C, cook acidic foods in cast-iron pots, and avoid consuming excess calcium with iron-rich foods. If you are considering iron supplements, consult a healthcare professional to determine the appropriate dose and type of iron supplement for you.