Iron is an essential mineral that is crucial for various bodily functions. Would you like to address an iron deficiency? In this blog, we share various foods that are naturally rich in iron.
What causes an iron deficiency?
An iron deficiency can have various causes, such as an unbalanced diet, blood loss due to menstruation, or an underlying medical condition.
Addressing an iron deficiency through diet
It is good to know that there are 2 types of iron: heme iron & non-heme iron. Heme iron is found only in animal products, while non-heme iron is found in both animal and plant-based foods. Non-heme iron is less easily absorbed by the body, so if you only consume plant-based foods, you are at a higher risk of an iron deficiency. However, vitamin C ensures that non-heme iron can be absorbed better by the body, so eat vitamin C-rich foods like bell peppers, Brussels sprouts, oranges, or kiwis with every meal.
Our iron bisglycinate supplement contains vitamin C for optimal absorption.
Iron-rich foods
Red meat: Lean beef and lamb are excellent sources of heme iron, which is easily absorbed by the body.
Green leafy vegetables: Leafy greens such as spinach, kale, and endive contain non-heme iron. Although it is less easily absorbed than heme iron, spinach also contains vitamin C, which promotes absorption!
Legumes: Beans, lentils, and chickpeas are good plant-based sources of iron.
Nuts and seeds: Almonds, pumpkin seeds, and cashews are delicious and nutritious snacks with a high iron content.
Whole grains: Quinoa, oatmeal, and bulgur contribute to your daily iron intake.
Tips for optimal iron absorption
Combine iron-rich foods with vitamin C-rich foods to increase absorption. Do you prefer to take an iron supplement? If so, avoid taking iron supplements and calcium-rich foods at the same time, because calcium can reduce the absorption of iron.
Coffee and tea can also reduce iron absorption, so it is better to avoid these when you are consuming iron-rich foods or taking an iron supplement.
Would you like to start using (iron) supplements? Request supplement advice to ensure you are using the right supplements, dosages, and combinations. For example, an iron supplement is not recommended for people with hemochromatosis or those on specific medications.
