Iron is an indispensable mineral that is crucial for various bodily functions. Do you want to supplement an iron deficiency? In this blog, we share various foods that are naturally rich in iron.
What causes iron deficiency?
Iron deficiency can have several causes, such as an unbalanced diet, blood loss due to menstruation, or an underlying medical condition.
Supplementing iron deficiency with food
It's good to know that there are 2 types of iron: heme iron & non-heme iron. Heme iron is only found in animal products, while non-heme iron is found in both animal and plant-based foods. Non-heme iron is less easily absorbed by the body, and therefore, if you only consume plant-based foods, you run a greater risk of iron deficiency. However, vitamin C ensures that non-heme iron can be better absorbed by the body, so eat vitamin C-rich foods such as bell peppers, Brussels sprouts, oranges, or kiwis with every meal.
Our iron bisglycinate supplement contains vitamin C for optimal absorption.
Iron-rich foods
Red meat: Lean beef and lamb are excellent sources of heme iron, which is easily absorbed by the body.
Green leafy vegetables: Leafy greens such as spinach, kale, and endive contain non-heme iron. Although this is less well absorbed than heme iron, spinach also contains vitamin C, which promotes absorption!
Legumes: Beans, lentils, and chickpeas are good plant-based sources of iron.
Nuts and seeds: Almonds, pumpkin seeds, and cashews are delicious and nutritious snacks with a high iron content.
Whole grains: Quinoa, oatmeal, and bulgur contribute to your daily iron intake.
Tips for optimal iron absorption
Combine iron-rich foods with vitamin C-rich foods to increase absorption. Do you prefer an iron supplement? Then avoid taking iron supplements and calcium-rich foods simultaneously, as calcium can reduce iron absorption.
Coffee and tea can also reduce iron absorption, so it's best to avoid them when consuming iron-rich foods or an iron supplement.
Would you like to start using (iron) supplements? Then request a supplement advice to ensure you are using the correct supplements, dosages, and combinations. An iron supplement is, for example, not recommended for hemochromatosis or specific medication use.
