There are two ways that iron can be increased, by consuming more, and by improving the absorption of what is consumed. To reach optimal iron levels, it’s best to be doing both.

Rich Sources of Iron

Red meat

Fish

Poultry

Eggs

Soy

Lentils

Beans

Spinach

Cereals

Ways to increase absorption

This is especially important when consuming a lot of non-haem sources of iron, i.e. non-meat sources. It’s not just vegetarian’s that need to be concerned with this, unless you’re a full carnivore your iron will come from a variety of sources; of meat, vegetable and grain origin.

Some simple ways to increase absorption:

·       Combine meat protein with vegetables and grains, the meat protein will increase the absorption of iron from the non-haem sources.

·       Consume vitamin C with iron rich meals

·       Cook using cast-iron cookware – this is strange but true.

What to avoid:

·        Meals high in phytates – these are found in grains, beans, legumes, seeds and nuts. Sprouted and fermented foods are not high in phytates. For example, tempeh, is fermented soybeans and will have better iron absorption than tofu.

·        Tannins and caffeine – Found in tea and coffee; that’s not to say you cannot enjoy a hot cuppa, just perhaps have it away from meal times.

·        Calcium rich foods and supplements – Calcium and iron compete with each other; try to avoid having calcium rich food with an iron rich meal. Some meals have both in them, it’s ok to do this, you will still absorb both, but for maximum absorption aim to have most of your meals mostly one or the other.

A study in 2001 by Heath, Skeaff, O’Brien, Williams and Gibson implemented many of these strategies in a randomized control intervention; there were 75 women in the study. This study demonstrated that a dietary program could be used to improve iron status. If you would like to read the study in full, it can be found here