How To Increase Iron Levels Quickly?

How To Increase Iron Levels Quickly

It is important to know how to increase your iron levels quickly because you need a certain amount of it to function properly. The human body needs iron for the creation of hemoglobin. This is what carries oxygen from your lungs to the rest of your body. When you do not have enough iron in your body, then some critical results can occur.

The quickest way to increase iron levels is through food. Some foods will improve your iron levels in a short time. Many doctors recommend that you eat meat weekly for the highest iron levels. People who don’t eat meat can easily raise their iron level with vegetable and fruit supplements.

So let's see how to increase your iron levels quickly!    

Table Of Contents

Why is Iron Important?

Iron is an essential mineral for our body, but many people are not aware of its importance.

Iron has three main functions:

• Transporting oxygen around the body
• Supporting immune system health
• Supporting normal cognitive function

Iron is an essential component of hemoglobin, the oxygen carrier in your blood. About two-thirds of the iron in your body is found in hemoglobin. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency.

Iron deficiency, also known as anemia, has symptoms such as fatigue, paleness, and shortness of breath. Long-term iron deficiency can lead to complications such as heart problems. Women are among those at greatest risk of iron deficiency, especially if they have heavy menstrual periods or are pregnant.

If you're concerned about iron deficiency — either because you think you may not be getting enough iron in your diet or you have symptoms that suggest iron deficiency — see your doctor. Your doctor can test your blood to determine whether you have low levels of iron and may recommend that you take an iron supplement to correct this condition.

Types Of Iron

Iron is found in two forms — heme iron and non-heme iron. Heme iron is derived from hemoglobin and myoglobin from animal sources such as meat, poultry, and fish. Non-heme iron is found in plant foods like leafy greens, legumes, and grains. Heme iron is absorbed better by the body compared to non-heme iron from plants.

Is it better to get iron from food or a supplement?

You can treat iron deficiency anemia with iron supplements, but it's always better to get vitamins and minerals from food whenever possible. In addition to helping prevent low iron levels, eating foods high in iron may also help treat anemia once it develops due to the difficulty of absorbing supplemental iron.

AGE	RECOMMENDED AMOUNT OF IRON
Birth to 6 months	0.27 milligrams
7-12 months	11 milligrams
1-3 years	7 milligrams
4-8 years	10 milligrams
9-13 years	8 milligrams
14-18 years	11 milligrams for males
	15 milligrams for females
19-50 years	18 milligrams a day for women
	27 milligrams a day for pregnant women
	9 milligrams a day for lactating women
	8 milligrams a day for men

Good Sources Of Heme Iron Include

While it's found in many foods, some rich sources can help increase your intake.

Meat, seafood, and poultry: Beef, pork, lamb, liver, kidney, heart and other organ meats, oysters, clams, mussels and other shellfish, tuna, salmon and other oily fish, turkey, and chicken.

Eggs: The yolk is one of the few foods that contain both heme and nonheme iron.

Plant Sources Of Nonheme Iron Include

Legumes (beans, peas, and lentils): Soybeans (edamame), pinto beans, black-eyed peas, chickpeas (garbanzo beans), lima beans (mature), baked beans (canned), split peas, lentils.

Vegetables: Spinach and other greens (kale and collard greens), potatoes with skin on them (especially sweet potatoes with skin), tomato juice, asparagus tips.

FOODS HIGH IN IRON
ANIMAL-BASED IRON - EASILY ABSORBED
FOOD SOURCE	IRON CONTENT IN 100G
Lamb liver (grilled)	11 mg
Sardine fish (fried)	6.1 mg
Chicken egg (poached)	1.98 mg
Beef sausage (grilled)	1.31 mg
Tuna (canned)	1.16 mg
PLANT-BASED IRON -NOT EASILY ABSORBED
FOOD SOURCE	IRON CONTENT IN 100G
Red lentils (dry	9.1 mg
Cashew nuts (unsalted)	5 mg
Dried apricots	3.1 mg
Spinach (raw)	3 mg
Tofu (firm)	2.9 mg
Chickpeas (canned)	1.8 mg

How To Improve Iron Absorption From Food?

Meat, poultry, and fish have a higher iron content than vegetables. Meat also contains a form of iron that is easier for the body to absorb than the iron found in plant foods.

But getting iron from plant-based foods is a lot trickier. It's not just that plant-based sources of iron are lower in iron than animal sources, it's also that many plant foods contain compounds called phytates and polyphenols that inhibit iron absorption.

· Eating foods rich in vitamin C (such as citrus fruits, berries, melon, tomatoes, bell peppers, and broccoli) can help the body absorb the iron from plant foods, such as spinach and beans.

· Tea, coffee, and milk decrease it.

· Calcium-rich foods such as cheese and yogurt may also reduce how much non-heme iron your body absorbs.

Avoid Consuming Too Much Iron

Iron is one of the most abundant elements in the universe and it is also essential for all life on Earth. However, an excess of iron can be dangerous.

Facts

Iron is present in many foods, but the most abundant sources are red meats and some fortified breakfast cereals. Most people don't have to worry about consuming too much iron because they aren't eating very much iron-rich food. The biggest concern is usually not getting enough iron, leading to anemia.

Iron overdose, called hemochromatosis, occurs when a person absorbs too much iron from their diet or dietary supplements. It can cause serious health problems, including organ damage and diabetes.

This condition is rare and most often inherited by people who have two copies of a gene that makes them absorb more iron than normal. However, babies who drink too much formula with added iron and people who take large amounts of multivitamins or other dietary supplements can also suffer from iron overdose.

Common symptoms of iron overdose include joint pain, fatigue, and abdominal pain.

Easy Recipes to Boost Your Iron Intake

1. Roasted Halim seeds with salads

Ingredients

1. Onion (chopped): 1 medium size
2. Tomato (chopped): 1 medium size
3. Cucumber (grated): 1 medium size
4. Fresh Coriander leaves (chopped): Few
5. Fresh mint leaves (chopped): Few
6. Roasted Halim seeds: one teaspoon
7. Black salt: a pinch
8. Black pepper: As required

Method

Mix all the chopped vegetables and sprinkle a pinch of black salt and pepper. Add roasted seeds. Mix well and serve as a snack in the evening.

2. Tofu curry with mushrooms

Ingredients

1. 2 tbsp vegetable oil

2. 1 onion, peeled and finely sliced

3. 2 garlic cloves, finely chopped

4. 1 tsp fresh ginger, grated

5. 250g chestnut mushrooms, halved

6. 1 green chilli, deseeded if preferred and finely chopped

7. 1 tsp turmeric

8. 1 tbsp garam masala

9. 400g firm tofu, cut into 2 cm cubes

10. 1 x 400g coconut milk

11. 250ml vegetable stock

Method

Heat the oil in a large pan and gently fry the onion until golden and soft. Add the garlic and ginger and cook for one minute. Turn the heat up a little and add the mushrooms. Cook briskly for a few minutes until golden in patches.

Add the chilli and spices and cubed tofu and stir to coat, then pour in the coconut milk. Add around half of the vegetable stock and seasoning and bring to a simmer.

Simmer for about 20 minutes, adding more stock if the curry gets too thick. Adjust the seasoning and serve with rice.

Take Away

Good nutrition is the cornerstone of health and wellness. But, it isn’t always easy to know if your diet is providing everything you need. Some people are more prone to deficiencies than others. For example, women with heavy periods may not be getting enough iron. They often turn to supplements to fill this nutrient gap and enhance their health.

 

[ ]