It's important to stay conscious of your iron intake and eat foods that are high in iron---especially if you're anemic. Anemia is another term for "iron deficiency." Iron supports the production of hemoglobin, which carries oxygen to your entire body via blood. If you are low in iron you may feel tired and run down, you may faint or become lightheaded easily, and you may have pale skin with dark under-eye circles. Consuming foods high in iron is an important part of general health and well being.
Step 1
Learn which foods are rich in iron. The most absorbent, iron-rich food is red meat---but there's a balance to keep as red meat is high in cholesterol and saturated fat. The MyFit website offers an extensive list of iron-rich foods with milligrams per 200 calories. You'll want to consider balancing your diet with green leafy vegetables such as spinach, chard and kale; and whole grains such as nuts, legumes and blackstrap molasses. Many foods are iron fortified, so check labels. You should eat iron-fortified pasta, rice and cereal. Know your facts: Foods like parsley, spearmint and marjoram contain just as much iron as red meat---per 200 calories of course!
Step 2
Plan your meals around iron consumption. If you're anemic, talk to your doctor about daily iron intake for your unique case. If you aren't anemic, the recommended daily allowance for iron is 10 mg for men, and 18 mg for women. Just one serving of red meat may meet requirements for one day---but if you're a vegetarian you may have to be more creative.
Step 3
Cook with cast iron pots and pans---it can increase the iron content of your foods. Foods that are higher in moisture, like sauces, can absorb the most iron from cooking. Acidic foods have an even higher rate. Longer cooking times favor iron absorption, as well as frequent stirring. Homemade applesauce, for example, made in cast iron skillets have high potential for extra iron absorption.
Step 4
Focus on absorption. You can consume foods that are high in iron, but if absorption is low, maintaining or raising iron levels could be difficult. The VegFamily website reports that coffees, colas and teas can reduce your absorption rates by 50 percent because of the tannic acid contained in them. Vitamin C has been proved to aid in iron absorption, so be sure to supplement with vitamin C or have a glass of orange juice with your breakfast.
Things You'll Need
- Iron-rich foods
- Cast iron skillet
- Vitamin C supplement
- Orange juice
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