5 foods that can increase your iron levels naturally, according to a gastroenterologist

Iron deficiency affects millions—and your diet can make a big difference. From heme sources to vitamin C pairings, here are foods and drinks that naturally boost haemoglobin. (Image: Pexels)

People across all age groups are affected by iron deficiency, which continues to be a widespread problem. It occurs when the body lacks enough iron to make adequate haemoglobin, the component of red blood cells that carries oxygen throughout the body. This leads to exhaustion, weakness, and pale skin.

World Health Organization (WHO) estimates show that around 1.6 billion people are affected by anaemia, with the most vulnerable groups being women, adolescents, and vegetarians. While iron supplements can be used to treat anaemia, most people often overlook the role of a good diet in treating and preventing the condition naturally.

Dr Joseph Salhab, a US-based gastroenterologist who is an expert in digestion, liver, and nutrition, shared certain foods in his new video that help increase iron levels naturally. “There’s nothing wrong with taking iron supplements, but it’s also helpful if you eat iron-rich foods,” he said.

Also Read: Are you anaemic? Here's how you can increase iron levels in your body

Foods rich in iron

The gastroenterologist listed foods that contain the most absorbable iron. These include beef, chicken, turkey, oysters, clams, mussels, and sardines.

Non-heme iron foods

He added that non-heme iron foods can also help, especially when paired with vitamin C. "This includes things like lentils, chickpeas, black beans, kidney beans, tofu, edamame, spinach, pumpkin seeds, quinoa, and healthy fortified cereals", he said.

Vitamin C rich foods

Dr Salhab shared that vitamin C also helps absorb iron, and that includes foods like red dragon fruit, berries, kiwi, pineapple, and oranges. When you pair non-heme foods with vitamin C, it increases the absorption of iron.

Additionally, the following drinks can also help increase haemoglobin. They are good for your body and delicious too:

Spinach juice

It is a plant-based source of non-heme iron, offering about 3 mg of iron per 100 grams. A spinach smoothie with a dash of lemon or other vitamin C-rich foods can aid absorption. Studies show its regular consumption helps with iron deficiency.

Pumpkin seed smoothie

A rich plant-based source of iron, pumpkin seeds offer nearly 9 mg per 100 grams. Their goodness increases when combined with milk and honey, making it a nutrient-rich drink. It’s best to toast the seeds slightly for better absorption.

Also Read: Iron-deficiency symptoms: 10 easy diet tips to increase iron level naturally

Pomegranate juice

Pomegranates are loaded with vitamin C, polyphenols, and antioxidants that can help improve iron absorption in the body. They may not be very high in iron, but their regular consumption supports better blood flow, reduces weakness, and helps maintain healthy haemoglobin levels.

FAQs on food that increases iron levels:

1. What foods are rich in iron?

Foods rich in iron include beef, chicken, turkey, oysters, clams, mussels, sardines, lentils, chickpeas, black beans, kidney beans, tofu, edamame, spinach, pumpkin seeds, quinoa, and fortified cereals.

2. How does vitamin C help with iron absorption?

Vitamin C enhances the absorption of non-heme iron. Foods like red dragon fruit, berries, kiwi, pineapple, and oranges are rich in vitamin C and should be paired with non-heme iron foods.

3. Are there drinks that can help increase haemoglobin levels?

Yes, drinks like spinach juice, pumpkin seed smoothies, and pomegranate juice can help increase haemoglobin levels and improve iron absorption.

4. Can I rely solely on diet to treat iron deficiency?

While a diet rich in iron can help prevent and treat iron deficiency, it is essential to consult a healthcare professional for personalised advice and consider supplements if necessary.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.