How to Increase Iron Absorption

Iron is an important energy booster that is a must for a healthy body. However, reports claim that 80 percent of the world’s population is iron deficient. Without enough iron, the body is unable to produce oxygen-carrying proteins that flow through the blood. There are two kinds of iron that are present in the foods we consume; these are known as heme and nonheme. Heme iron originates from animal sources, and the latter’s source is plants.

The body absorbs heme iron more comfortably than nonheme iron. A number of nutritionally fortified foods consist of iron from plant sources. Heme iron is easily absorbed and can be found in red meat, fish and poultry. Nonheme iron is difficult to absorb and is found in vegetables, grains, beans, nuts and eggs. Eating certain types of food can increase the absorption of iron.

Instructions

  • 1

    The importance of Vitamin C

    Foods high in vitamin C (ascorbic acid) help the absorption of both animal sources of iron and non-animal sources of iron in your diet. These foods are namely citrus fruits, Brussels sprouts, cauliflower, papaya, kale, bell peppers and strawberries. Kiwi fruit and cantaloupes also provide plenty of vitamin C. People who want to increase their iron absorption should eat a lot of vitamin C-rich foods throughout the day. Vitamin C is not stored in your body, and there is a small risk of reaching a toxic level of vitamin C from eating foods that are high in this nutrient.

  • 2

    The significance of Vitamin A

    Your body needs a certain amount of oxygen to perform adequately. Hemoglobin is the part of your blood that carries oxygen to your brain and other parts of the body. You can benefit from increased iron consumption when you eat foods rich in vitamin A. Moreover, consuming vitamin A along with iron may decrease anemic conditions relatively quickly, as compared to consuming iron alone. Foods rich in vitamin A include veal, turkey, fish, goose, lean beef, and lamb. It is also present in some fruits and vegetables like sweet potatoes, broccoli, carrots, beets, peas, apricots, lemons and peaches. Oatmeal is another rich source of vitamin A.

  • 3

    Don’t eat foods that reduce iron level

    Some foods increase the effects of iron intake, while others may inhibit it. Therefore, you should avoid these foods in order to maintain a healthy level of iron in your body. Soybean protein can decrease iron consumption, along with legumes and whole grains. Nevertheless, these foods are good for a healthy diet when taken in normal amounts.

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