Dietary tips to improve iron absorption from food

Iron is an essential mineral and is needed for body's development. Its deficiency can cause a host of issues. Here are tips to improve iron absorption.

Published on: Apr 27, 2023 2:56 PM IST

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"Iron is an essential nutrient that plays an important role in many bodily functions. A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness, or anaemia," writes Nutritionist Lovneet Batra in her recent Instagram post. (Pixabay)

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"If you are a vegetarian, do not worry! With the number of options available, you can ensure that your body does not get iron deficiency," adds Batra. She lists foods that are high in iron. Amaranth (25g) = 2.8g; ragi (20g) = 1.2 mg; raisins (10g) = 0.7 mg, lentils (30g) = 6.6 mg, soybeans (30g) = 2.4 mg, curry leaves (10g) = 0.87 mg among others. (Pixabay)

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Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up to 300%. (Pexels)

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Avoid coffee and tea with meals. This can help improve iron absorption in the body. (Getty Images)

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Soaking, sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods. (Pixabay)

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Use a cast iron pan to cook food. (Pixabay)

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Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption (istockphoto)