IRON BASICS: What you need to know

Iron is an essential mineral your body needs to work properly. Your body needs iron to make hemoglobin, a protein your red blood cells use that carries oxygen around your body. Iron is also used to make myoglobin, a protein that stores oxygen in your muscles.

What is Iron Deficiency Anemia?

When your body’s iron stores are low, it can lead to iron deficiency anemia. This is when your red blood cells don’t have enough hemoglobin to deliver oxygen from the lungs to the rest of the body.

The amount of iron you need daily depends on your sex and whether you’re menstruating, pregnant, or breastfeeding:

Common causes of iron deficiency anemia include heavy periods, pregnancy, stomach ulcers, stomach bleeding due to NSAID overuse, and celiac disease.

IMPROVING IRON LEVELS: Through your diet

To up your iron levels, you’ll want to eat more iron-rich foods. Luckily, iron is found in a variety of foods. It comes in two forms:

Heme iron is more easily absorbed than non-heme iron. But heme iron also helps your body absorb non-heme iron better. Combining heme iron and non-heme iron at meals can boost your body’s overall iron absorption.

Pair with Vitamin C for a Boost

Vitamin C helps your body absorb iron. Adding vitamin C-rich foods to iron- heavy meals can improve its absorption. Foods high in vitamin C include:

Broccoli, Citrus fruits, Bell peppers, Tomatoes, Cauliflower, Strawberries, Brussels sprouts, Cantaloupe, Pineapple, Kale

BEST FOOD SOURCES OF IRON

IMPROVING IRON LEVELS: Other Tips

Eat away from coffee or tea
Coffee and tea contain tannins, which interfere with iron absorption. That’s why it’s best to drink them a few hours away from high-iron meals.

Don’t eat with calcium-rich foods
Calcium is a vital nutrient. But it can inhibit iron absorption. So it’s best to eat high calcium foods (like dairy) away from iron-rich meals.

Soak beans, legumes & rice
Beans, legumes, whole grains, nuts, and seeds contain phytic acid, anantinutrient that binds to iron. The solution? Soak beans, legumes, and rice overnight. One study found that soaking legumes before cooking them in fresh water removed about 60% of phytic acid.

Cook with cast iron
Cast iron skillets are coated with iron. When you prepare meals with cast iron cookware, some of the iron makes its way into your food. One study found cooking with cast iron can increase the iron content in food by around 16%.

Reach out to us at Paramount Wellness if you have any questions or concerns about your iron needs!