Increase your iron intake naturally

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

Did you know that iron is the most common nutrient deficiency in the world? Learn how to increase iron intake naturally.

Iron - the most common nutrient deficiency in the world

Even though much of the trending nutrition talk these days is about probiotics, fasting, protein, and plant-based eating, the most common, severe, and important nutrient deficiency in the world is iron. Iron is a mineral that is needed to carry oxygen throughout the body.

Who is most at risk of iron deficiency?

Even though everyone is at risk for iron-deficiency anemia, the following groups are at the greatest risk:

• Women during their childbearing years
• Pregnant and breastfeeding women
• Young children
• Adolescent girls
• Athletes
• Vegans/Vegetarians

What are the most common symptoms of iron deficiency?

• Extreme fatigue
• Weakness/sluggishness
• Decreased brain function - dizziness and difficulty concentrating
• Irritability
• Pale skin and fingernails

Note: These symptoms are also common for other health issues. It is essential to confirm iron deficiency anemia through diagnosis by a blood test through your healthcare provider.

Two quick and easy tips to increase your iron intake

1. Focus on eating both animal and plant iron sources.

Some of the best animal sources of iron are:

• Beef
• Turkey - dark meat
• Chicken - dark meat
• Mollusks: clams, cuttlefish, octopus, oysters, and mussels
• Liver
• Kidney
• Duck

Some of the best plant sources of iron are:

• Beans - pinto, lentils, soybeans, and kidney beans
• Dark green leafy vegetables - spinach, kale, and Swiss chard
• Fortified and enriched breakfast cereals
• Whole grains and enriched grains - bread, rice, quinoa, and couscous

2. Eat iron-rich foods and vitamin C-rich foods together.

Your body absorbs the iron from animal sources 2 to 3 times better than from plant sources. However, you can increase iron absorption from plant sources in two ways. If you eat meat, fish, or poultry in the same meal as plant sources of iron, the percentage of iron absorbed from the plant source increases. Also, if you eat or drink a vitamin C-rich food at the same meal, you can increase the iron absorption from the plant source.

For example:

• Choose breakfast cereals that are fortified or enriched with iron. Add berries to your cereal at breakfast. The berries help increase the percentage of iron that is absorbed from the grains in the breakfast cereal.
• For a snack, try a piece of beef or turkey jerky and dried apricots or figs.
• Add tomato products to lean beef in dishes. The vitamin C in the tomatoes helps increase the amount of iron that is absorbed from the beef.
• Choose a spinach salad with dried cranberries instead of a lettuce salad to boost your iron intake.
• For a snack, add dried fruit and nuts to your favorite muffin recipe. The vitamin C in the dried fruit will help increase the iron absorption from the flour.
• Add cooked beans or lentils to stews, soups, and casseroles. The amount of iron absorbed from the beans will increase with the addition of a tomato product and meat.
• Oven-roasted kale is a delicious iron-rich side dish.

These tips can both help prevent and treat iron-deficiency anemia.

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This content was reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on April 28, 2022.

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