What We can do to Increase Iron in our Body

Introduction

Consuming iron-rich foods, taking iron supplements, and reducing stress levels can also help the body. Iron absorption can be improved by including vitamin C-rich foods in your diet. Before taking any iron supplements, consult with a doctor or healthcare practitioner to ensure that the proper dose is taken and to avoid any potential harmful side effects.

Tips for increasing iron levels in our bodies:

There are various methods for increasing iron levels in the body:

• Consume iron-rich foods, such as red meat, chicken, fish, beans, lentils, tofu, spinach, and fortified cereals.
• Incorporate vitamin C into your diet: Vitamin C enhances the body's absorption of iron. Eating vitamin C-rich meals with iron-rich foods, such as oranges, strawberries, kiwi fruit, and bell peppers, can assist enhance iron absorption.
• Cooking in cast iron pots and pans:Cooking with iron pots and pans can help you get more iron in your diet.
• Tea and coffee should not be consumed with meals: Tea and coffee include compounds that can inhibit iron absorption.
• Take iron supplements: If you are not getting enough iron from your diet, you should talk to your doctor about taking an iron supplement.
• Get regular exercise:Exercise may help the body to absorb iron more effectively.
• Minimize stress: Because stress can induce iron loss in the body, it is critical to reduce stress through exercise, meditation, and other stress-relieving activities.

Here is a list of foods that can be eaten on a daily basis to improve iron intake:

• Red meat includes beef, lamb, and pork.
• Poultry includes chicken and turkey.
• Fish include salmon, halibut, and tuna.
• Legumes and beans include lentils, chickpeas, and kidney beans.
• Dark leafy greens include spinach, collard greens, and kale.
• Cereals fortified with vitamins and minerals Dried fruits include raisins, prunes, and apricots.
• Nuts and seeds include almonds, cashews, and pumpkin seeds.
• Soy and tofu items
• Eggs
• Pasta and rice with added nutrients
• Red Bell peppers
• Oranges, strawberries, and kiwi fruit

It is crucial to remember that other nutrients in the food, such as calcium and phytic acid, might alter the body's ability to absorb iron. It is best to avoid ingesting these substances with iron-rich foods to enhance iron absorption. It is also critical to consult with a doctor or a healthcare expert before making major dietary adjustments. More iron-rich recipes can be found on our website in Indian Recipes section. You can contact our Dietitian doctors DR. RUPALI SINGH to maintain a good diet.

Conclusion

Iron supplementation is vital for optimum health and can be accomplished through a well-balanced diet. Red meat, chicken, fish, beans, leafy greens, fortified cereals, dried fruits, almonds, tofu, eggs, enriched pasta, rice, red bell peppers, and vitamin C-rich fruits are all iron-rich foods. It is critical to consume these items on a regular basis and in sufficient quantities. Furthermore, minimizing stress and avoiding substances that can interfere with iron absorption, such as calcium and phytic acid, can aid in optimizing iron levels in the body. However, before making any big dietary changes, consult with a doctor or healthcare expert for personalized advice and direction.