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Fighting iron deficiency: Dietary tips to boost your iron absorption

Iron is an important mineral in our body that maintains our energy levels and also our immune system. Here're foods to consume that can improve iron absorption.

Published on: Aug 09, 2023 3:30 PM IST

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"Iron, the quiet hero within, runs vital processes in our body. It helps oxygen move around through haemoglobin, making every cell come alive. This simple mineral not only delivers oxygen but also keeps us energized for daily activities. It supports our immune system, acting like a shield.  When we lack enough iron, we feel tired, weak, and may have anaemia. To stay healthy, we combine iron from plants and animals, building up our iron stores," says Nutritionist Bhakti Arora Kapoor in her recent Instagram post.  (Freepik)

Published on Aug 09, 2023 3:30 PM

"Iron, the quiet hero within, runs vital processes in our body. It helps oxygen move around through haemoglobin, making every cell come alive. This simple mineral not only delivers oxygen but also keeps us energized for daily activities. It supports our immune system, acting like a shield. When we lack enough iron, we feel tired, weak, and may have anaemia. To stay healthy, we combine iron from plants and animals, building up our iron stores," says Nutritionist Bhakti Arora Kapoor in her recent Instagram post. (Freepik)

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From leafy greens like kale to hearty foods like beans, plants provide non-heme iron, boosting overall health. Animal foods like lean meat and eggs give us heme iron, vital for strong red blood cells. Their iron is easily absorbed, keeping us strong, says Kapoor.  (Freepik)

Published on Aug 09, 2023 3:30 PM

From leafy greens like kale to hearty foods like beans, plants provide non-heme iron, boosting overall health. Animal foods like lean meat and eggs give us heme iron, vital for strong red blood cells. Their iron is easily absorbed, keeping us strong, says Kapoor. (Freepik)

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Quinoa, fortified cereals, clams, and oysters also add to our iron supply. We mix these plant and animal sources to create a strong, healthy body.  (istockphoto)

Published on Aug 09, 2023 3:30 PM

Quinoa, fortified cereals, clams, and oysters also add to our iron supply. We mix these plant and animal sources to create a strong, healthy body. (istockphoto)

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Eat plenty of foods rich in iron, including dark leafy greens, lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, hemp seeds, pumpkin seeds, dried apricots and figs, quinoa, dark chocolate, and fortified cereals.  (Pixabay)

Published on Aug 09, 2023 3:30 PM

Eat plenty of foods rich in iron, including dark leafy greens, lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, hemp seeds, pumpkin seeds, dried apricots and figs, quinoa, dark chocolate, and fortified cereals. (Pixabay)

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Consume iron-rich foods alongside acids, whether it is your own stomach acid, ascorbic acid (Vitamin C), lactic acid, or acetic acid (vinegar).  (Unsplash)

Published on Aug 09, 2023 3:30 PM

Consume iron-rich foods alongside acids, whether it is your own stomach acid, ascorbic acid (Vitamin C), lactic acid, or acetic acid (vinegar). (Unsplash)

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Avoid use of medication that can block your production of acid such as Zantac, Nexium or pepcid.  (Unsplash)

Published on Aug 09, 2023 3:30 PM

Avoid use of medication that can block your production of acid such as Zantac, Nexium or pepcid. (Unsplash)

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Squeeze lemon juice over your leafy greens or consume your iron-rich foods alongside foods high in Vitamin C, such as bell peppers, cucumbers, or celery, as well as fermented veggies such as sauerkraut.  (Pixabay)

Published on Aug 09, 2023 3:30 PM

Squeeze lemon juice over your leafy greens or consume your iron-rich foods alongside foods high in Vitamin C, such as bell peppers, cucumbers, or celery, as well as fermented veggies such as sauerkraut. (Pixabay)

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Avoid dairy and other foods high in calcium when you consume iron-rich foods as they compete with one another for absorption.  (Unsplash)

Published on Aug 09, 2023 3:30 PM

Avoid dairy and other foods high in calcium when you consume iron-rich foods as they compete with one another for absorption. (Unsplash)

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Avoid consuming tea and other tannin-containing beverages in combination with iron-rich foods.  (Unsplash)

Published on Aug 09, 2023 3:30 PM

Avoid consuming tea and other tannin-containing beverages in combination with iron-rich foods. (Unsplash)

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Chew your food thoroughly as it helps break down cell walls and allows for maximum absorption.

Published on Aug 09, 2023 3:30 PM

Chew your food thoroughly as it helps break down cell walls and allows for maximum absorption.

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