Iron is a crucial mineral that is essential for the production of hemoglobin in the blood. Hemoglobin is responsible for carrying oxygen to our body’s cells.

If your body lacks iron, you can develop anemia, a condition that causes you to feel weak, tired, and unwell. While iron is present in many foods, some foods can enhance the absorption of iron in our bodies. Here are three powerful foods that can boost iron absorption.

1. Vitamin-C rich foods

Vitamin C helps your body to absorb iron more efficiently. Therefore, consuming foods that are rich in vitamin C can help your body to absorb iron better.

Foods that are high in vitamin C include oranges, berries, kiwi fruit, mango, pineapple, and apples.

The vitamin-C rich diet can enhance iron absorption, particularly when it is consumed along with non-heme iron sources like plant-based foods.

2. Animal Proteins

Heme iron is present in animal products such as fish, poultry, and meat. This type of iron is absorbed up to 3 times more efficiently than non-heme iron found in plant-based food sources.

However, if you are a vegetarian or vegan, you can also boost your iron absorption by consuming foods that are rich in vitamin C as well as iron-fortified cereals, tofu, beans, and lentils.

Vegetarian and vegan individuals should pay extra attention to their iron intake, as non-heme iron requires more effort for the body to absorb.

It is recommended that they eat plenty of legumes, green leafy vegetables, and fortified cereals and bread to fulfill their daily iron requirements.

3. Seafood and Shellfish

Seafood and shellfish contain significant amounts of iron. Additionally, shellfish and fish are excellent sources of non-heme iron and the type of heme iron that is easily absorbed by the body.

Some of the most iron-rich seafood options include mussels, oysters, crab, salmon, and sardines. Additionally, scallops, perch, and tuna can also be included in your iron-rich diet.

Conclusion

Incorporating iron-rich foods in your diet is vital to maintain healthy iron levels. Consuming iron supplements or iron-rich foods alone is not enough to maximize iron absorption.

Combining iron sources that are rich in vitamin C with non-heme iron sources can significantly optimize iron absorption in your body. Along with incorporating these iron-rich foods in your diet, consider limiting coffee and tea consumption as they are known to reduce iron absorption.