If you have been diagnosed with low iron or iron deficiency anemia, what you eat is a powerful way to correct iron deficiency. Your doctor may have recommended an iron supplement, but you should know that pills are not the only way to fix this problem. Actually, to stick to supplements only, without altering your diet, is a lost chance.
Many studies show that combining iron-rich foods with specific other nutrients can increase your body’s iron absorption by up to 300%. The deficiency is caused by a lack of iron to make enough hemoglobin for your red blood cells. It is mainly caused by a poor diet that lacks nutrient-dense foods.
You need to include some of the best foods to eat for iron deficiency and know exactly how to prepare them to maximize your body’s absorption.
Heme vs. Non-Heme Food Science
There is one quick, scientific fact to note first before listing the foods. The iron in your food comes in two different forms, and your body processes them very differently:
Heme Iron: This is only present in animal sources such as meat, poultry, and fish. Heme iron is readily and efficiently absorbed by the body, typically between 15% and 35% of the iron you eat.
Non-Heme Iron: This is found in plant foods like spinach, beans, and lentils. Non-heme iron is poorly absorbed by your body, typically 2% to 20% of it. But it is also significantly influenced by the other foods of the meal. Some foods boost their absorption; others virtually eliminate it.
Vegetarians and vegans must plan their meals very carefully, as plant iron is difficult to absorb.
You may be consuming 15mg of iron a day, but you only take in 1mg. Iron bioavailability is 14%-18% when abundant meat, seafood, and vitamin C are consumed in the diet and 5%-12% in vegetarian diets. That’s why the iron need is 1.8 times greater for vegetarians than for those who consume animal products.
1. Eat Lean Red Meat
Beef is one of the best iron-deficiency foods and most easily absorbed iron sources. Lean ground beef contains about 2.2mg of iron per 3oz (85g). Heme iron found in red meat is absorbed at 25-30%, whereas plant iron is absorbed at 3-5%. If you are iron-deficient, you should eat 2-3 servings of lean red meat each week.
If you are looking for the best foods to eat for iron deficiency, beef liver is at the top of the list. This 3-ounce serving provides more than half of your daily iron. In addition, it is rich in vitamins A, B, and copper, and these nutrients help your body create healthy red blood cells. Take it with vitamin C-rich vegetables such as roasted bell peppers, tomatoes, and broccoli for maximum effects.
2. Oysters and Shellfish
Oysters are extremely rich in nutrients. A small portion of oysters has more iron than a portion of beef. All types of shellfish also contain heme iron, which has the same high bioavailability as red meat. One noteworthy example is the clam. These are one of the richest in iron per gram.
They are also a good source of protein and Vitamin B12, which is directly involved with iron to maintain a healthy nervous system.
3. Lentils and Legumes
Lentils, chickpeas, black beans, and kidney beans are good sources of non-heme iron. A cup of cooked lentils contains around 6.6mg of non-heme iron. This makes it one of the most iron-rich plant sources known to man. Cooked chickpeas contain about 4.7 mg, and black beans contain 3.6 mg per cup. Other legumes that are high in iron are soya beans and edamame.
They also contain a huge amount of dietary fiber that regulates your blood sugar. You should eat a half-cup of lentils to get about 20% of your daily iron needs.
4. Dark Leafy Greens and Spinach
Even though cooked spinach is not as popular as raw spinach, it is a useful food to combat iron deficiency. Iron absorption is inhibited by oxalate compounds, which are destroyed during the cooking of spinach.
It makes the iron more available to your body. Tea and coffee should be avoided 1 hour before and after eating leafy greens. The polyphenols in these drinks do not allow the iron to be absorbed by the body well.
5. Pumpkin Seeds
Pumpkin seeds are a great food to eat for iron deficiency for busy people. These contain about 2.5 mg of non-heme iron per ounce. They also provide zinc, magnesium, and good fats, which are important for general metabolic health.
It’s always a good idea to have a bag at your desk that you can grab for an instant iron-rich snack. Pumpkin seeds can also be added to salads dressed with lemon vinaigrette or served over oatmeal with sliced kiwi.
6. Fortified Whole Grains
Whole-grain cereals, breads, and pastas are often fortified with iron. However, a healthy, fortified whole grain cereal is an easy way to obtain 50% to 100% of your daily iron intake in one serving, so avoid those packed with refined sugar. Many breakfast cereals provide 100% of the daily value for iron per serving. That is because they are one of the best iron providers on a single-serve basis. The type of iron in fortification is non-heme and is very dependent on the food eaten at the same meal. Fortified cereals should be eaten without milk or coffee at the same meal, since this decreases absorption
7. Poultry
Poultry is a good source of true heme iron, which is absorbed effectively at 25–30% and is not strongly inhibited by dietary components. Though chicken breast is good for you, it doesn’t contain any significant iron. Instead, try dark meat chicken or turkey thighs.
Dark meat is rich in heme iron and zinc, which help strengthen your immune system. Chicken and turkey liver are significantly higher in iron. Chicken liver is one of the richest sources of iron in the diet, with about 11 mg/3 ounces.
8. Tomatoes for Maximizing Effects
Although tomatoes do not provide a major source of iron. But they should be given special mention in this article, because they are an excellent source of vitamin C, which enhances your iron absorption.
Vitamin C is the most efficient enhancer of non-heme iron absorption, forming a chelate with ferric iron in the low pH of the stomach. Additionally, tomatoes contain citric acid, which enhances the iron content, about 23 mg per medium tomato.
Eating plant-based iron with vitamin C can increase absorption from 2–20% to potentially 20–30%. That’s a big difference, and all it takes is good-intentioned meal pairing.
How to Eat for Maximum Absorption
You can eat all the best iron deficiency foods, but if you don’t eat them correctly, your body will simply expel the iron! These are clinical guidelines to follow for maximum absorption:
1. Always Use Vitamin C
It’s the number one rule of iron absorption. Clinical research shows that Vitamin C will increase absorption of non-heme iron foods by as much as 6 times when consumed simultaneously.
2. Separate Iron and Calcium
Calcium interferes with the absorption of iron in your intestines. Your body will absorb the calcium but not the iron when consumed together. So, never have a glass of milk at the same time as your iron-rich meal. And never take a calcium supplement at the same time as an iron pill.
3. Avoid Coffee and Tea During Meals
Polyphenols and tannins are found in coffee and tea. These compounds bind to iron present in the stomach and prevent iron absorption. You should wait at least one hour after eating an iron-rich meal before drinking coffee or tea.
Bottom Line
It may take some time to rebuild iron levels. It typically takes between 3 and 6 months of proper nutrition and iron intake to replenish your iron stores. So it is better to include these best iron deficiency foods to eat in your regular diet.
If you are feeling very tired, dizzy, or losing your hair, make an appointment with your provider for a basic blood test. At Kairos Integrative Care, we check your hemoglobin and ferritin to determine what your body actually requires.
We see patients in Houston, Sugar Land, Rosenberg, Richmond, and nearby areas (77046 & 77478). We accept most major insurance plans, including Blue Cross, Aetna, Ambetter, Cigna, and more.
If you can’t visit the clinic, telemedicine appointments are also available across Texas.
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