When it comes to iron requirements by the individual, what you eat and how well it is absorbed in your body is what constitutes the iron composition of blood.
As we know Iron is an important component for the proper functioning of the body. Once the iron is absorbed in our body, it starts being used as a building block for hemoglobin. Now the question arises for people who suffer from iron deficiency anemia, they have trouble in the production of healthy red blood cells which causes shortness of breath and tiredness.
ACT NOW TO AVOID IRON DEFICIENCY
Knowing the reason for your iron deficiency is the first step towards curing it. To boost your iron levels, you need to eat smart to increase iron absorption in your body.
What you eat and at what time you eat, directly influences the absorption of iron. Here is what you should know about how to boost your iron levels.
· Boost the consumption of vitamin C in your diet:
Food rich in vitamin C can help in enhancing the absorption of iron as when vitamin C is added into the meal, it boosts the non-heme iron by uplifting the absorption. Include Vitamin C-rich fruits and vegetables such as orange, lemon, kiwi, cauliflower, broccoli, etc.
· Incorporate meat into your diet:
As animal foods are good sources of non-heme iron, consumption of poultry, seafood is more easily absorbed by the body. On the other hand, Plant-based sources are also suitable for daily dietary needs of iron such as spinach, legumes, green leafy vegetables, etc.
· Reduce the consumption of Tea and Coffee:
The major polyphenols found in tea and coffee such as tannins, interfere with the absorption of iron. These compounds bind with iron during digestion which makes it difficult to be absorbed. Therefore, reducing the intake of tea and coffee can be beneficial.
· Include fresh seasonal fruits and vegetables in your diet:
Such as beetroot, pomegranate, apple, oranges, spinach, broccoli to uplift iron levels.
· Add healthy seeds:
Like chia seeds, pumpkin seeds, flax seeds, sesame seeds are rich in iron, a handful of nuts can be consumed daily for enhancement of iron in the body.
By keeping a check on what you eat and how much you eat, you can boost iron absorption and prevent yourself from iron deficiency.