Iron plays a vital role by helping the body form hemoglobin, which transports oxygen from the lungs to the tissues of the body. When your body does not have enough iron, you may become anemic, resulting in fatigue, weakness, pallor and tachycardia, or increased heart rate. Iron deficiency may be due to blood loss from menstrual periods, gastrointestinal issues, such as ulcers, or trauma. Some people have difficulty absorbing iron, which can also contribute to iron deficiency. Make dietary changes to increase iron, but check with your doctor first.
Eat Foods High in Iron
Consumption of foods high in iron can increase iron in the body. Meat, poultry and fish are good sources of iron and are absorbed two to three times more efficiently than plant sources. You can benefit from plant-based sources of iron, such as spinach, collard greens and broccoli, if you have problems digesting meat, want to decrease cholesterol and fat intake or are a vegetarian. Tofu, beans and legumes are also high in iron.
Eat Foods Fortified with Iron
Foods such as white pasta, bread and cereals lose their iron content during processing. These foods are then fortified with iron. Consume processed foods sparingly, but choosing processed foods fortified with iron can help if you suffer from the deficiency.
Absorption Is Key
Foods that contain iron are absorbed differently. Heme iron occurs in foods that originally contained hemoglobin -- that is, all animal sources. Your body readily absorbs these foods without assistance from other nutrients. Non-heme sources, such as vegetables, beans, and processed foods, require assistance for absorption. Vitamin C, found in oranges, peppers, strawberries and other fruits and vegetables, helps the body absorb iron. Polyphenols, found in coffee and tea, and calcium can decrease absorption of iron. Limiting these foods while eating foods high in iron will prevent unnecessary wasting of the mineral.
Take Iron Supplements
Taking iron supplements is a simple way to increase iron. Ferrous sulfate is a type of iron supplement many doctors prescribe to their patients when iron is low. For best absorption, take ferrous sulfate on an empty stomach, at least one hour before or two hours after a meal. Common side effects of ferrous sulfate intake include upset stomach, dark stools and constipation. Increase fiber consumption when taking iron supplements, and always consult a doctor first.
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