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How to Increase Iron Absorption in the Body From Foods?


How to Increase Iron Absorption?

Iron is an important mineral that helps your body to perform its functions properly. So, taking an adequate amount of iron in your diet is very important. But most people don’t know how to increase iron absorption in their bodies?

Your daily iron intake depends on how much iron you consume and how much iron is absorbed in your body.

When iron is absorbed in your body, it acts as a building block for hemoglobin, a protein in your red blood cells that carry oxygen to your body cells and organs.

It is also a component of myoglobin. Myoglobin is a protein that helps in oxygen storage in your body’s muscles. This oxygen uses your muscles when they perform different functions.

In this blog, I will tell you how to increase iron absorption in the body. The absorption of iron in your body helps you perform your normal body functions and live a healthy life.

Which Foods Contain It?

Iron is an important mineral commonly present in red meat, beans, green leafy vegetables, different fruits like apples, etc. All these foods are a natural source of iron.

Iron is present in food in two types. These are the following:

  • Heme
  • Non-heme.

Sources of Heme Iron:

The common source of heme iron is animal food that contains hemoglobin. For example, meat, fish, and poultry.

The best sources of heme iron are the following foods:

  • Beef
  • Chicken
  • Red meats and organs like the liver
  • Fish such as perch, salmon or tuna, halibut, haddock
  • Shellfish like clams, oysters, and mussels

Sources of Non-Heme Iron:

The common sources of Non-heme iron are plant foods like grains, vegetables and fortified foods.

Good sources of non-heme iron are the following:

  • Fortified cereals, rice, wheat and oats
  • Dark green leafy vegetables
  • Dried fruits like raisins and apricots
  • Beans like lentils and soybeans

Foods That Increase the Absorption of More Iron:

Some foods help to increase the absorption of iron in the body. These foods are the following:

  1. Foods Rich in Vitamin C
  2. Foods With Vitamin A And Beta-Carotene
  3. Meat, Fish and Poultry

Foods Rich in Vitamin C:

Vitamin C plays an important role to increase iron absorption in the body. It stores non-heme iron in the body.

It converts non-heme iron into a form that can easily absorb into your body. Vitamin C is found in citrus fruits, green leafy vegetables, bell peppers, strawberries, and melons.

Iron absorption increase in your body by eating citrus fruits and drinking citrus fruits. Add vitamin C rich foods to your diet to increase the absorption of iron in the body.

Foods With Vitamin A And Beta-Carotene:

Vitamin A plays an important role in bone growth and your immune system and maintaining healthy vision.

Beta-carotene is a very important part of an iron-rich diet. It is a red-orange pigment that is commonly found in plants and fruits.

It is known as a precursor of vitamin A because it converts into vitamin A in your body.

Beta-carotene and vitamin A-rich foods are the following:

  • Carrots
  • Sweet potatoes
  • Spinach
  • Kale
  • Squash
  • Red peppers
  • Cantaloupe
  • Apricots
  • Oranges
  • Peaches

Meat, Fish and Poultry:

Meat, fish and poultry help to absorb both types of iron heme iron and non-heme iron.
Fish, chicken, beef are good sources of iron and 2-3 times greater increase the absorption of iron in the body than cereals based foods.

Final Words:

Iron is an important nutrient in the body that helps perform many functions in your body, so it is very important to take an adequate amount of iron.

Iron deficiency causes many health issues and causes different diseases that are not good for your health. Iron-rich foods help to increase iron absorption in the body, and you can live a healthy life.

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