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  • Angelique Smith

Can you increase your iron intake through your diet?

Yes, you can! Many people experience low iron levels sometime in their life, but did you know that there are ways to increase the absorption of iron from foods?

There are two types of iron food sources. Heme iron sources and non-heme iron sources. Meat contains heme iron which is more easily absorbed by the body than non-heme iron which is found in plant sources.

Seeing that iron deficiency anaemia is the most common nutrient deficiency in the world, I have listed a few examples of iron-rich foods to include and a few tips to increase iron absorption.

Iron-rich foods:

  • Beef liver

  • Red meat

  • Spinach

  • Fortified bran

  • Sardines

  • Eggs

  • Lentils

Did you know that some things can decrease iron absorption?

  1. If you have coffee and tea with an iron-rich food it can decrease the absorption of iron ☕️

  2. Taking a calcium supplement with iron-rich food can decrease the absorption of iron

Some things can increase iron absorption.

  1. If you consume a vitamin C-rich food with a heme iron food, your iron absorption is increased

  2. Cooking foods in cast iron pots/ pans can increase the iron content of the food

  3. Including both heme and non-heme iron foods at meals to increase the absorption of complete iron

*Many people do develop iron deficiencies, so it's always a good idea to get your iron levels checked regularly.

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