6 foods that naturally boost iron levels without supplements
Foods rich in iron have been named (photo: Magnific)
Iron deficiency remains one of the most common nutritional problems, but it can be addressed without supplements. Some foods can naturally increase the level of this micronutrient. It is important not only what you eat, but also how you combine these products, according to Verywell Health.
Foods that contain iron
Chicken liver. Organ meats such as chicken liver are a significant source of iron. A 85 g serving of chicken liver contains 10.8 mg of iron.
Beef liver. A 85 g serving contains 5.2 mg of iron. Such organ meats are also extremely nutritious.
There are two types of iron: heme and non-heme. Iron from meat, poultry, and seafood is considered heme iron, which is often more bioavailable, meaning the body absorbs it more easily.
Soybeans. They are often used to make products such as tofu and tempeh. They are also a great addition to an iron-rich diet. One cup of cooked soybeans contains 8.8 mg of iron.
Pumpkin seeds. Nuts and seeds are generally rich in nutrients, but pumpkin seeds provide one of the highest amounts of iron. About a small handful of shelled pumpkin seeds contains 2.5 mg of iron.
Lentils. They are also a good source of plant-based protein. 100 g contains 7.2 mg of iron.
Spinach. This leafy green vegetable can be regularly consumed to increase iron intake in the diet. One cup of raw spinach contains 3 mg.
How to improve iron absorption
Heme and non-heme iron are absorbed at different rates. To maximize both types, follow these tips:
Limit absorption inhibitors – calcium and some other nutrients can reduce iron absorption. If you take calcium supplements, it is usually best to take them separately from iron-rich meals.
Boost absorption factors – you can increase the body’s ability to absorb more iron by adding foods rich in vitamin C, also known as ascorbic acid.
Combine both types of iron – consuming plant-based iron sources together with meat can improve the body’s ability to store more non-heme iron.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
