What to eat for iron deficiency?
Iron-Boosting Eats: Fuel Up Like a Champion
Feeling a little low on energy? It might be time to power up with some iron-rich goodies. Here’s your ultimate guide to feasting your way to better iron levels!
The heavyweights: iron-rich all-stars
Beef It Up! Whether it’s a juicy steak or a hearty beef stew, red meat is your iron MVP.
Cluck Yeah! Chicken and turkey aren’t just for Thanksgiving – they’re also packed with iron.
Under the Sea: Dive into some oysters, clams, or salmon for an iron-rich seafood sensation.
Liver Lovers Unite: If you’re up for it, liver is like the iron jackpot!
Bean There, Done That: Lentils, chickpeas, and all kinds of beans are your plant-based iron pals.
Green Machine: Spinach, kale, and Swiss chard are like green superheroes packed with iron.
Grains of Glory: Go for fortified cereals or whole grains – they’ve got that extra iron punch.
Tofu Time: Tofu and tempeh are your iron-rich, plant-based buddies.
Iron’s BFF: Vitamin C
Citrus Sensation: Oranges, grapefruits, and lemons are like iron’s best friend, helping it absorb better.
Pepper Power: Bell peppers – the more colorful, the better! They’re great for boosting iron.
Berry Blast: Strawberries and kiwis aren’t just delicious – they also help your body soak up that iron.
Tomato Tango: Tomatoes and broccoli – bring them on for a tasty, iron-absorbing boost.
Meal ideas to make you feel like a superstar
Morning Glory: Kickstart your day with fortified cereal and a glass of fresh orange juice. Or go for a warm bowl of oatmeal topped with juicy strawberries and a sprinkle of nuts.
Lunch Love: How about a spinach salad with grilled chicken, topped with orange slices and a zesty lemon vinaigrette? Or maybe a comforting bowl of lentil soup with whole-grain bread on the side?
Dinnertime Delight: Go big with grilled steak, roasted broccoli, and a side of quinoa. Or savor some baked salmon with sautéed kale and sweet potatoes.
Snack Attack: Grab a handful of dried apricots, pumpkin seeds, or apple slices with peanut butter – yum!
Things to keep in check
Hold the Dairy: Love your milk and cheese? Just keep them separate from your iron-rich meals since calcium can block iron absorption.
Sip Smart: Tea and coffee are cool, but maybe save them for after meals. They can make it harder for your body to absorb iron.
Phytate Patrol: Whole grains and legumes are great, but give them a soak or ferment them to keep those pesky phytates in check.
Supplement Superpowers: If you need a little extra help, an iron supplement might be just the thing. But always chat with your healthcare provider before starting – you don’t want to overdo it!
- BC 2019 Guidelines Iron Deficiency
- Lynch, S. R. (2000). The effect of calcium on iron absorption. Nutrition Research Reviews, 13(2), 141–158. doi:10.1079/095442200108729043
- Bendich, A. (2001). Calcium supplementation and iron status of females. Nutrition, 17(1), 46-51.
- Lim, K. H., Riddell, L. J., Nowson, C. A., Booth, A. O., & Szymlek-Gay, E. A. (2013). Iron and zinc nutrition in the economically-developed world: a review. Nutrients, 5(8), 3184-3211.
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