How to Get Iron in Your Diet

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How to Get Iron in Your Diet. Iron deficiency limits oxygen delivery to
the body’s cells, resulting in fatigue, poor work performance, and decreased immunity. Take steps to ensure you’re getting enough
iron in your diet. You will need Foods rich in heme iron Foods
rich in nonheme iron Cast iron cookware Food package labels Supplements Physician and foods
rich in vitamin c (optional). Step 1. Eat foods rich in heme iron. Heme iron is more easily absorbed by the body
than nonheme iron, so eating foods like meat, poultry, and fish — all rich in heme iron
— can increase the amount of iron in your body. Step 2. Eat foods rich in nonheme iron, such as vegetables,
fruits, and grains. While nonheme iron is not as easily absorbed
as heme iron, combining the two can significantly increase your body’s absorption of nonheme
iron. Eating foods rich in vitamin C, such as green
peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, and leafy greens, also
increases iron absorption. Step 3. Avoid drinking black or pekoe teas, which
contain substances that bind to iron so it cannot be used by the body. Step 4. Use cast iron cookware. Studies have found that cooking most foods
containing iron in cast iron cookware increases the food’s iron content significantly. Step 5. Beware of misleading package labels. While many food labels — especially iron-fortified
breakfast cereals — boast high iron content, only 4 to 10 percent of the iron listed actually
gets absorbed. Step 6. Take an iron supplement if diet alone isn’t
sufficient to maintain healthy iron levels in your body. Have your physician measure your level of
serum ferritin, the storage form of iron, to determine whether you need an iron supplement. Did you know Almost two-thirds of iron in
the body is found in hemoglobin, the protein in red blood cells that carries oxygen to


  1. naturalhI you can check to see if you have hypothyroidism or scurvy. These two conditions are also associated with low ferritin levels.

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