[Music] having low iron levels can really suck their symptoms such as fatigue dizziness dry skin sometimes even hair loss so if you’re struggling with a little iron today’s blog is for you I’m going to discuss seven science back tips to boost your iron absorption and also increase your iron levels if you’re interested keep watching hello hello welcome back to the whole happy life I’m RIA for today’s blog we are talking about iron levels the reason I picked this topic is I actually did my thesis on iron fortification so it is a topic that is near and dear to my heart so let’s talk about that today now as always all of the references and the links that I use to create this blog are in the description I invite you to read them if you’re looking for more information now before we begin I need to say something really important and that is we are not going to talk about supplements in this blog the reason for this is iron supplements

should not be taken unless you’ve spoken to your doctor it’s really important to get your iron levels tested so you know where they’re at and then you can talk to your doctor and decide if the supplement is right for you when it comes to iron too much it’s not a good thing and too little as a lot of good things you definitely don’t want to take supplements unless you absolutely have to now that’s out of the way let’s begin tip number one is to eat more iron rich foods but this is a rather obvious tip but I have to mention it because sometimes we end up in a rut and when we’re in a rut we don’t eat a variety of foods or eating the same things again and again and that can limit the variety of nutrients we get so it’s really important to eat a variety of foods and to get your iron rich foods on a regular basis not just once or twice a

week but every single day so which foods have I earned a lot of foods have iron I can’t possibly list although it basically meat seafood beans lentils as well as grains and some nuts and seeds and also some fruits and veggies have iron in them too my suggestion is to go online look for a list of iron rich foods and pick the ones that you think you can have on a regular basis the things that you like and put them down on a sheet of paper and stick that up on the fridge that way you’re able to look at the every single day and you’re more likely to eat those items now if you want to make your life easier I already have a solution for you I already have this for you so I have a list for omnivores and I have a list for vegans and vegetarians you can print these lists and stick them up on your fridge and it have little check boxes on them so you can check off the foods that you want to enjoy more often for the foods on the list I would suggest picking whole foods and minimally processed foods typically Whole Foods and minimally processed foods have a lot more iron than hyper processed

foods before we move on to the next step I need to mention that there are two different kinds of iron inner foods there’s heme iron that’s found in animal foods and then there’s non heme iron that’s found in plant foods as well as animal foods heme iron is generally better absorbed and Naim iron is a little harder to absorb so there are things that you could do to boost the absorption of that non heme iron and that’s what I’m going to discuss in the rest of the blog so let’s move on to tip number two eat something with vitamin C with your iron rich meals so vitamin C can help boost the iron absorption so a very simple thing that you could do is every single time you eat iron rich foods pair them with vitamin C rich foods as an example let’s say you were to eat beans beans are a source of iron if you pair those beans with Tomatoes that will boost your iron levels another example is almonds almonds have iron and iron and almonds is a non heme type and it’s difficult to absorb so you can have the almonds with strawberries or an orange that has vitamin C and that will help you absorb that iron a lot better if you’re interested in a list of vitamin C rich foods as well as combinations of iron and vitamin C I do have that in my info guide which you can find in the description as

well as a pin comment you could print those sheets out and again you can stick them up on your fridge as well tip number three soak and strain your beans lentils and grains before you cook them if you eat beans lentils and grains they can be a source of iron but it can be very difficult to absorb that iron because of something known as phytic acid or phytates these to make it really difficult to absorb the iron because they kind of lock that iron up so what can you do there are a number of things that you can do you could soak you can ferment you can sprout but to be honest for the majority of people fermenting and sprouting their beans and lentils it’s just too much works so soaking is something that you could try if you’ve never soaked before I do have some information below it’s very simple so basically what I do is before I cook any beans and lentils or grains I will soak them in water overnight strain the water out and then cook it in fresh water and that makes it easier to digest them and also

makes it easier to absorb the iron myth number four avoid coffee and tea with your meals now I’m not saying to avoid coffee and tea all the time just with your meals both coffee and tea have compounds such as caffeine tannins and polyphenols that make it hard to absorb iron in fact in one study just one cup of black tea reduce the absorption of iron from a meal by sixty percent so that’s a significant amount and one simple change you can make is to not have coffee and tea with your meals have it in between your meals tip number five avoid calcium supplements with your meals calcium makes it harder to absorb iron so if you are struggling with your iron levels and let’s say you take calcium supplements try not to take them with your iron rich meals take them separately and I would also apply this knowledge to fortified beverages so if you’re drinking fortified plant milks and you are really struggling with your iron levels maybe it’s a better idea to take them separately from your iron rich

foods tip number six is to avoid taking over-the-counter antacids unless you absolutely need to take them I’m not talking about doctor prescribed antacids if your doctor has prescribed them please do take them this is a discussion for you to have with your doctor but I am talking about over-the-counter ABS acids such as tums I went through this phase ten years ago and I used to take tums every single day after a meal it made me feel better but I did not realize the harm in doing so when we take antacids such as tums it reduces your stomach acid what our stomach acid is really really important for us to digest food and to actually absorb iron if your stomach acid levels are low because of something like antacids or low in general it can be very difficult to absorb iron so if you’re popping antacids like pills please don’t find another solution for your digestive issues talk to your doctor to see if there’s something else that you could do now even if you don’t take antacids you could have low stomach acid a lot of people have those stomach acid so in my infoguide I have more information on low

stomach acid symptoms you can read through that and see if you have any of the symptoms and I also have a few suggestions tip number seven is to use non enameled cast iron cookware there are studies that show that if you cook in cast iron cookware especially new cast iron cookware and you’re cooking something that is acidic that is moist and you’re cooking for a long time maybe something like applesauce there is some iron from the cast iron cookware that ends up in the food and then you end up with serving it so it is kind of like an add on source of iron now the problem with this is majority of foods we cook we’re not really cooking for that long and they’re typically dry so you can’t rely on this as a source of iron by any means and I would say that if you have anyone in your family who has very high iron levels and you have very young children – you may not want to cook in cast iron for them because they may not need the extra iron now let’s say you’ve tried everything in this blog

and let’s say you’re also taking doctor prescribed supplements and your iron levels are still not budging there might be something else at play so you need to get to the root cause of the problem and in order to do that you need to talk to your doctor have a deeper discussion with them things like celiac disease if you have undiagnosed umiak disease you have no idea that’s going on it could cause low iron levels because of that gut inflammation your body is unable to observe iron sitting with something like Crohn’s disease also if you have heavy menstrual bleeding that can also cause low iron so this is definitely something that you want to discuss with the doctor to figure out if there’s something else going on and once you address that problem maybe your iron levels will go up I have a special note for women of
childbearing age who are planning to get pregnant than you’re so if you are planning to have children and you’re trying to get pregnant it is very important to know what your iron levels are if you haven’t gotten them tested already go to your doctor get them tested because a lot of women go through iron deficiency anemia when they are pregnant there’s something to keep in mind to get your iron levels up before you get pregnant if you can so top their doctor get those levels tested anyway I hope you enjoyed this blog when you found it informative

and if you’d like further information information I could not fit in this blog because there’s only so much I can fit in this blog you can find more information in the info guide below it is a pay what you want product you can pay what you think is a fair price you get a 23 page ebook it’s an e guide and it has four printables in it so you’ll get the printables for the iron-rich foods and you also get their printables for the food combinations with vitamin C and the vitamin C rich foods I also have sample menus and a bunch of other information some of the basics that you should know about iron and if you have any issues

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