Iron, a mineral, is necessary for the production of hemoglobin, a substance that helps carry oxygen throughout your body. Iron is especially important during childhood, adolescence and pregnancy. The federal Office of Dietary Supplements states that deficiency may result in anemia, a condition that can cause growth problems in children and fatigue and immune system impairment in adults. The recommended daily intake of iron is 8mg per day for adult men and 18mg per day for adult women. Most dietary intake of iron comes from fish, meat and poultry.
Step 1
Eat at least three servings of iron-rich food each day. Foods, such as beef, oysters, clams, mollusks and chicken liver, are excellent sources of heme iron, with each containing 3.5mg or more per serving. The body more readily absorbs heme iron than non-heme iron. Also, include plenty of cooked beef, turkey and canned sardines in your diet. Chicken, pork, veal and fish are other good sources.
Step 2
Take vitamin C when eating iron-enriched breakfast cereals, cooked beans, tofu, dried fruit, broccoli, wheat germ, nuts, spinach, pasta, rice, bread or other foods high in non-heme iron. The University of Washington states that the vitamin C content of these foods will improve iron absorption by your body.
Step 3
Limit the amount of tea and coffee you drink. Both impair iron absorption in your body and increase your risk of deficiency. If you must drink these beverages, avoid drinking them three hours before or after eating iron-rich foods.
Step 4
Skip dairy products during iron-rich meals if you are attempting to increase your blood levels of the mineral. Dairy products, such as milk and cheese, interfere with the absorption of iron, according to the Nemours Foundation.
Step 5
Cook your food in iron pots and skillets to increase the amount of iron in your diet. According to the Cleveland Clinic, using this type of cookware can add up to 80 percent more iron to your food.
Things You'll Need
- Iron cookware
Member Comments