9 HELPFUL TIPS TO INCREASE IRON ABSORPTION IN BODY
PAIR IRON-RICH FOODS WITH VITAMIN C
Vitamin C enhances the absorption of non-heme iron. Include fruits such as oranges, strawberries, kiwi, or bell peppers with iron-rich meals.
CHOOSE HEME IRON SOURCES
Heme iron, found in animal products like meat, poultry, and fish, is more readily absorbed by the body than non-heme iron. Include lean meats and fish in your diet.
AVOID CALCIUM-RICH FOODS WITH IRON-RICH MEALS
Calcium can inhibit the absorption of both heme and non-heme iron. Avoid consuming calcium-rich foods or supplements at the same time as iron-rich meals.
COOK IN CAST IRON COOKWARE
Cooking acidic foods in cast iron cookware can increase the iron content of the food.
INCLUDE FOODS HIGH IN BETA-CAROTENE
Foods rich in beta-carotene, such as carrots and sweet potatoes, can help improve iron absorption. Beta-carotene converts to vitamin A, which supports iron metabolism.
LIMIT TEA AND COFFEE CONSUMPTION
Tannins in tea and coffee can inhibit iron absorption. Try to limit consumption of these beverages, especially around meal times.
COOK LEGUMES AND GRAINS PROPERLY
Soaking, fermenting, or sprouting legumes and grains can help reduce the presence of phytates, compounds that can inhibit iron absorption.
CONSIDER IRON-FORTIFIED FOODS
Include iron-fortified foods in your diet, such as certain breakfast cereals, to boost your iron intake.
SPACE OUT IRON SUPPLEMENTS
If you take iron supplements, avoid taking them with calcium supplements or antacids, as these can interfere with absorption.