Are you anaemic? Here's how you can increase iron levels in your body
Iron deficiency begins silently as ferritin stores decline, affecting energy, cognition, and immunity before anaemia appears. Absorption varies—heme iron from meat is best, while plant sources need vitamin C for better uptake. Fortified foods, proper infant nutrition, and avoiding tea, coffee, and calcium near meals help prevent deficiency and protect haemoglobin levels.
Anemia and Iron Deficiency Iron deficiency develops slowly before anaemia becomes visible. As ferritin and iron stores fall, oxygen transport, concentration, and immunity start to suffer. Diet, absorption issues, or blood loss all play a part. Recognising early signs and including rich or fortified foods can prevent this slow, exhausting decline. (Picture Credit: Canva)
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Common presentation of Anemia Before your haemoglobin levels even drop, your body is already struggling to hold onto its iron reserves. You may feel tired, foggy, or colder than usual, but these signs are often brushed aside. Often this “silent depletion” is missed until it turns into full-blown iron-deficiency anaemia. (Picture Credit: Canva)
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Anemia and Iron Deficiency Iron deficiency develops slowly before anaemia becomes visible. As ferritin and iron stores fall, oxygen transport, concentration, and immunity start to suffer. Diet, absorption issues, or blood loss all play a part. Recognising early signs and including rich or fortified foods can prevent this slow, exhausting decline. (Picture Credit: Canva)
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How Does Iron Deficiency Develop? Iron deficiency develops in stages. Initially, your body uses up its stored iron — ferritin levels go down — while haemoglobin stays within the normal range. Later, the shortage affects red blood cell formation and oxygen delivery, finally leading to microcytic, hypochromic anaemia. (Picture Credit: Canva)
Lean Meat and Seafood These are the best natural sources of heme iron that your body absorb easily. Including them to your everyday diet supports haemoglobin production and prevents low ferritin, especially in women, children, and pregnant women whose iron needs are higher. (Picture Credit: Canva)
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Plant-based sources for vegetarians Beans, lentils, peas, nuts, and leafy greens contain non-heme iron. Although it’s less absorbable, combining them with vitamin C-rich foods like oranges or tomatoes can significantly improve absorption — a must for vegetarians and those reducing meat. (Picture Credit: Canva)
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Fortified Grains Matter Iron-fortified cereals, flours, and breads make a real difference in iron intake, particularly in people who eat less meat. Food fortification has been one of the simplest, most effective public-health measures against anaemia worldwide. Whole grains and legumes, though healthy, contain phytates and polyphenols that block iron absorption.
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Infant Nutrition Breast milk contains easily absorbed iron but not enough after six months of age. Iron-fortified formula or complementary foods help meet the growing needs of infants and protect brain development. (Picture Credit: Canva)
Heme Iron Heme iron from meat and fish is less affected by dietary inhibitors. Even small servings added to a mainly vegetarian meal can enhance overall iron absorption and prevent deficiency. Vitamin C is the best natural enhancer for iron absorption. A glass of orange juice, a few amla pieces, or adding lemon to meals helps convert dietary iron into a form your body can readily use. (Picture Credit: Canva)
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Understanding when not to take coffee and tea Calcium, tea, and coffee can reduce both heme and non-heme iron absorption. Avoid taking them with meals rich in iron; spacing them out by a couple of hours can make a big difference. Even during pregnancy, where both calcium and iron tablets are advised, they are given at a different time, so as to avoid drug interaction. (Picture Credit: Canva)
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Key is to have a mixed diet A diet with meat, seafood, and vitamin C allows around 14–18% iron absorption, while vegetarian diets absorb only 5–12%. Balanced food combinations are the key to maintaining steady iron levels. 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. (Picture Credit: Canva)
Rajeshwaari Kalla is a freelance health and wellness writer
