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Iron Absorption: Tips and Tricks

Factors Affecting Iron Absorption Enhancers: Foods rich in vitamin C (e.g., oranges, tomatoes, bell peppers) can significantly increase iron absorption, especially for non-heme iron. Inhibitors: Calcium, polyphenols (found in coffee and tea), and phytates (found in grains and legumes) can block iron absorption. Tips for Increasing Iron Intake Pair Foods: Combine iron-rich foods with vitamin C sources for better absorption (e.g., spinach salad with lemon juice). Use Cast Iron Cookware: Cooking with cast iron pans can increase the iron content of your meals. Soak and Sprout: Soaking and sprouting grains and legumes can reduce phytates, improving iron absorption. Recognizing Iron Deficiency Symptoms Common signs of iron deficiency include: Fatigue and weakness. Pale skin. Shortness of breath. Dizziness or headaches. When to Consult a Doctor If you suspect an iron deficiency, consult a healthcare provider. They may recommend dietary changes or supplements based on your iron levels.