Recipes and tips to learn which foods contain high levels of iron and which make absorbing it harder. It is also include foods that can improve the body’s absorption of iron.
1. 11 Foods That Are High in Iron—And the Recipes You Should Use
By Jaime Milan
Whether you’ve been diagnosed as anemic or just need more iron, here’s how to boost your intake in a tasty way.
I have iron-deficiency anemia, so I’ve gotten pretty good at identifying what foods to eat more of when I start feeling super tired, weak, or dizzy.
My husband knows that when my skin starts looking pale, or I get a terrible migraine, it’s probably time to feed me a steak, some spinach, or a Flintstones’ multivitamin (hey, there’s no shame in my iron game).
Iron is important because it helps create hemoglobin, which brings oxygen to your body’s tissues. When you don’t have enough, your body can’t make enough red blood cells.
And when you don’t have enough red blood cells, you become at risk for iron-deficiency anemia (which, along with headaches and dizziness can cause fatigue, shortness of breath, and more).
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2. 15 Tasty Recipes to Boost Your Iron Intake
Feeling tired? Low iron levels could be to blame. Iron is necessary for metabolizing proteins, fighting fatigue, improving athletic performance, as well as hemoglobin and red blood cell production.
A mineral, iron can be found in both heme (animal sources) and non-heme (plant-based) sources. Heme iron, like the kind found in beef, is more readily absorbed than non-heme iron, like the kind found in lentils, though both require vitamin C for proper uptake, which can be as simple as a squeeze of fresh lemon on your meal.
The following iron-rich recipes deliver on taste, nutrition and weeknight ease, with options from breakfast to dinner for both vegetarians and omnivores alike.
- Chinese Crispy Beef & Broccoli Noodles with Kung Pao Chili Oil
Both beef and broccoli bring the iron in this homemade, healthier version of the takeout favourite, broccoli beef. Chili oil binds this meal together, adding serious pow, tang and spicy richness. A squeeze of lime on top or side of sauteed red peppers give you the vitamin C required for greater iron absorption.
Get the recipe for Chinese Crispy Beef & Broccoli Noodles with Kung Pao Chili Oil
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3. Iron-Rich Recipes
Iron deficiency can cause fatigue, fuzzy thinking and lowered immunity. Meat, poultry and seafood are top food sources of iron.
Beans, greens and dried fruit are also rich in iron. Boost your intake by eating iron-rich foods together or pair them with foods high in vitamin C.
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4. 10 Healthy Foods That Are Great Sources of Iron
By opting for whole, nutritious foods in their diet, vegetarians can get enough iron.
Iron deficiency is more common than you may think, and this mineral is one you don’t want to skimp on. Reaching for these eats can help you get enough iron in your diet.
If you’ve been told you’re not getting enough iron, you’re not alone. Iron deficiency is the most common nutritional deficiency globally — especially among children and pregnant women — and the only nutrient deficiency that is widely prevalent in developed countries, according to the World Health Organization.
That’s a problem because the mineral plays a number of critical roles in the body, says Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition. “Most well known is that it’s a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Anzlovar.
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5. 32 Powerhouse Foods That are Rich in Iron
Low on iron? Add these foods to your lunch and dinner menus. The extra boost will help amp up your energy and stamina-plus, it’ll keep you feeling full longer.
Garlic & Herb Steak Pizza
We crave pizza that’s super fast, cheesy and original. This one with steak and veggies is for folks who like their pie with everything on top. —Jade Fears, Grand Ridge, Florida
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