How To Increase Iron In Your Diet

The body needs iron in order to form hemoglobin, the oxygen carrying component of red blood cells. Without proper iron intake, one can quickly develop an iron deficiency resulting in lethargy, soreness and a decrease in athletic performance. This is of particular concern to pregnant women, who have higher iron requirements than the standard population. Thankfully, there are simple ways to ensure that one consumes enough iron.

Know your iron-rich foods

Iron is found mostly in meats, fish and poultry. The iron in these foods is in the heme form, which is easy for the body to absorb. Fruits, vegetables, grains and beans also contain iron, but it is in a different form and is harder to absorb. Spinach is higher in iron than most plant foods, and beef is higher in iron than most meats.

Choose an iron-rich food at every meal

Those who are striving to increase their iron intake should include at least one food that is high in iron at each meal. Spinach is a great addition to omelets in the morning. Fortified cereal, which has iron added, is also a good choice. For lunch and dinner, lean chicken, pork or beef pair well with a combination of produce and grains.

Choose the right complimentary foods

Vitamin C helps the body to absorb iron, so it is beneficial to consume iron-rich foods alongside those high in vitamin C. Many fruits and vegetables contain vitamin C, but oranges and other citrus fruits have the highest levels.

Iron-deficiency can lead to serious healthy problems if left untreated. Following a diet that is high in iron is the key to preventing or curing anemia.

Vitamin C helps the body absorb iron

by Jill Mason, Appliances writer