Our body needs iron. It helps to transport oxygen from the lungs to cells throughout the body. We need this oxygen supply to give us energy and to help every single function in our body. If your iron intake is too low, you may be more prone to fatigue or a lowered immune system. While you can boost your immune system naturally, as I’ve written about before, iron intake is still something you need to consider.

 

Iron is a highly important part of every diet, especially for women. We have a much higher need for iron in our diet due to the loss of blood during our period. A diet low in iron, or even some health conditions, can lead to an iron deficiency, or anaemia.

 

Eat foods rich in iron

Firstly, it’s important to note there are two types of iron: haem and non-haem. Haem iron is found in animal proteins, such as beef, lamb, poultry and liver. Non-haem iron is found in eggs and plant-based foods, such as green leafy vegetables, wholegrain breads and iron-fortified cereals or breads.

Other iron-containing foods include dried beans and lentils, oats, dried apricots, nuts and seeds.

 

Eat foods that help your body absorb iron

Some food and drink can help the body absorb iron, like foods containing vitamin C. That means adding citrus fruits, berries, tomato, capsicum and green vegetables to your diet; for example, you can add slices of orange to a spinach salad.

For vegans and vegetarians, this is particularly important as the majority of your intake will be non-haem iron, which is not absorbed by the body as easily. Try eating iron-fortified cereal with added berries to increase absorption.

In some cases, cooking can also increase the amount of iron available in vegetables. For example, your body absorbs only a low amount of iron from raw broccoli, in comparison to an amount five times higher from broccoli that has been cooked.

 

Avoid iron inhibitors

Just as there are foods that can help your body absorb iron, there are those that can do the opposite! These are known as iron inhibitors and some of the common ones are fibre, calcium and tannins. BUT that doesn’t mean you should cut these from your diet. Just be mindful of when you eat them — for example, try to avoid having a cup of tea or coffee when you have your meals.

Iron is one of the essential nutrients needed by our bodies (along with these essential vitamins and minerals). Following these tips can help naturally increase the intake of iron in our diet, so be sure to eat those green vegetables and vitamin-C rich foods.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

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14 Comments

  1. For months I have gone through weeks when I just feel awful, tired, moody, fatigued and it’s only recently that the penny dropped, it was the week before my period. Every time. I’m obviously not taking care of my body enough or given it the right nutrients it needs to get through my cycle – it’s never been this bad before. I recon iron has a huge role to play here. Sometimes we need to read a post like this to make connections in our mind in order to look after our self 😊

    Liked by 1 person

    1. I feel like there are a lot of things that can counteract w/ Iron.
      I am not too sure if sleep has anything to do with Iron but :S I can’t give that sort of information.
      But if we sleep right & eat right than we are on a journey of living a more healthy lifestyle 😉

      Like

  2. This subject is actually of interest to me because I have had several family and friends with Iron Deficiency aka Anemia. One in particular developed problems with her platelets and ironically for the first time in a long time in her life she was NOT anemic. She literally needed platelets, but had to stop taking her iron Rx because her iron was doing so well. We were completely shocked when the cancer center told her during a bone marrow that they were completely different and were often at different levels. Whenever her platelets were low, her iron was up.
    Yet my mom had to have platelets AND iron given to her at the same time. Crazy!

    Liked by 1 person

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