Iron-deficiency symptoms: 10 easy diet tips to increase iron level naturally
Foods rich in iron: Iron is essential for energy, immunity and focus, but not all iron is the same. Food choices, cooking methods and timing can make all the difference.
Iron Deficiency Symptoms Feeling tired for no reason? It might not just be stress. Iron plays a huge role in how energised, alert, and strong you feel. And while red meat gets all the credit, there’s more to iron than just a steak on your plate. From plant-based picks to cooking tips, here’s what really matters when it comes to getting enough iron every day (Images: Canva)
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Know your sources Iron comes from both animal and plant foods, but they’re not created equal. Red meat, poultry , fish and shellfish contain heme iron, which your body absorbs more easily. Beans, lentils, nuts, seeds, leafy greens, and fortified cereals contain non-heme iron. Eggs are the rare animal food that contain only non-heme iron.
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Think About Life Stage The recommended daily iron intake depends on your age, gender, and whether you're pregnant. Teenage girls, menstruating women and pregnant people often need more iron. Men and postmenopausal women generally need less. It’s important to adjust your intake. Also, iron overload isn’t healthy either.
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Boost with Vitamin C Pair iron-rich meals with vitamin C–rich foods like tomatoes, citrus fruits, strawberries, or bell peppers. This combination helps your body absorb non-heme iron much more efficiently. So, a lentil curry with a squeeze of lemon can be a good idea. A spinach salad with orange slices is even better.
Cut the Tea at Mealtime Love your cup of chai with meals? Not the best move if you’re low on iron. Tea and coffee contain compounds called phytates and polyphenols that block iron absorption, especially non-heme iron from plant foods. Enjoy your chai, just not with meals that matter.
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Cook in Iron Pans Turns out your grandma’s old iron kadai was onto something. Cooking in cast iron pots can increase the iron content of food, by as much as threefold. Meats, legumes, and even veggies absorb some of the iron from the cookware, making your meals naturally richer in this essential mineral.
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Choose Fortified Foods In many countries, common foods like breakfast cereals, bread, and nutritional drinks are fortified with non-heme iron. These foods may not sound exciting, but they play a big role in helping people achieve their daily iron goals, especially those on restricted diets or with higher needs.
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Legumes do count While meat gets the iron spotlight, plant foods still matter, especially if you eat a vegetarian or mostly plant-based diet. Beans, lentils, chickpeas, and even tofu offer decent amounts of iron, and when combined with vitamin C sources, can meet your daily needs just as well.
Don’t Forget Dried Fruits Raisins, apricots, dates, make good snacks. Besides, they are also healrhy sources of non-heme iron. Toss them into your porridge or yoghurt, or nibble as a snack. They’re a handy, portable, iron-boosting option you can easily fit into your day.
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Mind the Dairy Gap Milk and calcium-rich foods are important, but they can interfere with iron absorption if consumed at the same time as iron-rich meals. No need to ditch them, just space them out a bit. Morning dairy, afternoon iron-heavy lunch, and you are sorted.
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Low Intake has Real Effects Chronic low intake of iron can impact immunity, concentration, and even your mood. Iron-deficiency anaemia is common, especially in menstruating women and young children, but it’s preventable. Balance your meals, learn your iron sources, and don’t skip check-ups if you feel off. (Source: NIH) (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)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
