I had a great question the other day:
“How can I increase my iron intake?”
So I thought I’d share a few quick tips with you.
First up – let’s talk about the best-absorbed iron:
Heme iron.
You’ll find this in:
Red meats, like beef, lamb, venison..
Chicken and turkey..
Fish and seafood (yes, mackerel makes the list again)
Organ meats (if you’re feeling adventurous)..
These are the most easily absorbed by the body.
But that doesn’t mean plant-based iron isn’t useful. It just takes a little more work to absorb.
Non-heme iron is found in:
Lentils, beans, chickpeas
Kale, pumpkin seeds, dried fruits
Want to boost your absorption?
Pair non-heme iron foods with vitamin C (like peppers, oranges, broccoli or even just supplement with vitamin C).
AND – here’s a sneaky one many people miss:
Avoid tea and coffee right before or after these meals – tannins can block iron absorption.
(Maybe give it an hour’s gap. Can we last an hour without coffee?).
Oh – and yes, cooking in cast iron pans can increase the iron content in your food. I shared this the other day in one of our sessions at Fruci Fit, and I think everyone actually thought this was a Dad joke. I can assure you, they did a systematic review and found significant improvements in the amount of iron in food and iron bioavailability when food was cooked using iron pot or ingots..
Anyway, whether you’re boosting your iron to feel more energised or just curious, every little tweak helps.
Where do you get your iron from in your diet?
Matt ‘Not always Dad joking’ Fruci