While there are many iron replacement therapies like supplements that are effective and readily available, nothing beats natural ways to get over the deficiency
Iron is among the most important nutrients needed by our body for various important processes – including the generation of red blood cells and oxygen transportation – which helps you thrive. According to experts, a deficiency of iron leads to anemia – which causes severe symptoms like fatigue, weakness, breathlessness, inflammation, and soreness in your body.
It is also important for a range many metabolic processes – including DNA synthesis and energy production.
According to experts, iron deficiency is more common than expected, affecting 29 per cent of adults across the world. While there are many iron replacement therapies like supplements that are effective and readily available, nothing beats natural ways to get over the deficiency.
Ways to get more iron in your diet
Nutritionists say even though iron deficiency is widespread, eating foods that are rich in this nutrient helps boost iron levels. While the most well-known source of iron is red meat, too much of it causes other effects – like high cholesterol, high blood pressure, and type 2 diabetes. So, have it in moderation to increase heme iron which gets absorbed by your body easily.
However, there are a few plant-based sources of iron which are non-heme foods that also help boost your iron production. A few of these are:
- Whole grains
- Peas
- Soybeans
- Tempeh
- Beans
- Dried fruits
- Tomatoes
- Potatoes
- Dark chocolate
According to doctors, vitamin C also plays an important role in enhancing the absorption of iron. By eating foods that are rich in antioxidants like citrus fruits, tomatoes, and berries, along with iron-packed foods, you can shoot up your iron levels naturally.
Another nutrient that is closely intertwined with iron absorption is calcium-rich in milk and other dairy products. However, too much of it can limit iron levels from increasing. So, experts recommend taking your calcium supplements or eating calcium-rich foods at a different time from your iron sources.
However, one of the best ways to increase your iron levels is to avoid drinking too much tea or coffee closer to meals. Doctors say both of these beverages – loaded with caffeine, have tannins that can inhibit iron absorption.
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