subject: Eight steps to boost your iron level [print this page] Eight steps to boost your iron level Eight steps to boost your iron level
A low iron level is not uncommon, particularly among pre-menopausal females who don't eat red meat. Usually iron stores are low because of heavy monthly bleeding. If iron stores are only slightly low, it may be possible to raise them by adding more iron-rich foods to the diet. Otherwise, your doctor may recommend iron supplements to boost a low iron level. If you want to do it without pills, here's how to boost a low iron level.
1.Re-evaluate your diet. If you're a vegetarian, your iron comes from non-heme sources which are more difficult to absorb - meaning that you need more of them. Good iron sources for vegans are soybean based products, lentils, spinach, quinoa, black beans, and green leafy vegetables. Get a list of good vegetarian iron sources and start eating more of these foods. If you're not a vegetarian, add more heme sources of iron to your diet such as red meat and liver.
2.Eat iron fortified fereal for breakfast Some breakfast cereals are fortified with iron and have even more iron than red meat. Oatmeal is another good source of iron. If you eat these cereals to boost a low iron level, don't use dairy based milk. The calcium can reduce iron absorption.
3.Watch what you drink. The tannins in tea can block absorption of iron, so never drink tea with a meal if you're trying to raise a low iron level. Wait until at least an hour after you've eaten to enjoy a glass of tea.
4.Watch out for phytates. Phytates are components found in whole grains and bran that block iron absorption. These foods are best avoided until your iron levels are normal again.
5.Avoid oxalates. Oxalates are compounds found in nuts, wheat bran, chocolate, and some vegetables that can block iron absorption. Get a list of foods that are high in oxalate and avoid them if you're trying to boost your iron levels.
6.Add some vitamin C. Vitamin C helps you to better absorb iron. Eat some of these foods with a meal high in iron and you'll get better absorption.
7.Cook in a cast iron skillet. Cooking foods in a cast iron skillet, particularly ones that are acidic, absorbs some of the iron molecules from the pan and can help you boost your iron levels. Make sure the pan is completely cast iron without a non-stick coating.
8.Stop donating blood. If your iron stores are low, take a break from donating blood.
