How To Absorb Iron Better

How To Absorb Iron Better

1. Consuming Vitamin C-rich Foods

Foods filled with vitamin C enhance iron intake from non-heme sources. Why not add citrus fruits, dark green leafy veggies, bell peppers, broccoli, and strawberries to your meals (7)?

2. Consuming Foods with Vitamin A and Beta-carotene

Vitamin A, which is in carrots, sweet potatoes, and spinach, releases stored iron. It’s also crucial as vitamin A intake through such foods can have a beneficial effect on iron status. Foods like red peppers, cantaloupe, apricots, and oranges contain beta-carotene. Our bodies can convert beta-carotene into vitamin A. Including these foods can boost iron absorption (8).

3. Including Meat, Fish, and Poultry in the Diet

Combining meals with heme and non-heme iron sources can help our body absorb more non-heme iron. This is especially useful for vegetarians who rely on plant-sourced iron.

How can I increase iron absorption?

To increase iron absorption, include foods that are high in vitamin C, or ascorbic acid, in the same meal as iron-rich foods. For example, eat a salad containing peppers and tomatoes with a steak or lentils. Or, drink a glass of orange juice alongside a fortified breakfast cereal.

What fruit is high in iron?

Avocado, strawberries, watermelon, raisins, dates, figs, prunes dried apricots, and dried peaches are iron-rich fruits. Iron is a mineral the body uses to make hemoglobin, a protein in red blood cells that transports oxygen throughout the body.