Iron is an important mineral for your blood. It helps your body make something called hemoglobin. What is hemoglobin?
Hemoglobin is part of red blood cells. It helps most of our organs by carrying oxygen from the lungs to the rest of the body. Without iron, your body can't make enough healthy red blood cells.
What are the signs of iron deficiency?
When your body does not get enough iron, you might feel fatigued, experience weakness, or even feel dizzy. This condition is called iron deficiency anemia.
Also read: How to avoid anemia in women?
Iron also helps your muscles store and use oxygen. And it supports your immune system, so you don’t fall sick easily
Does our body produce iron?
No, the human body does not produce iron. Our body gets iron from supplements. As we already know, iron is important to ensure general fitness. There are two types of iron.
-
Heme iron is found in animal foods like meat, chicken, and fish. Our body absorbs this type more easily.
-
Non-heme iron is found in plant foods like spinach, lentils, nuts, and seeds. It’s healthy too, but a little harder to absorb.
Why is it difficult to absorb iron?
Well, as we discussed, plant foods contain non-heme iron. Our body finds this type harder to absorb than the heme iron found in meat and fish.
But why?
Natural compounds like phytates are present in plants. It's found in grains and legumes. Also, oxalates are present in spinach and beetroots. These compounds can block iron absorption.
So even if plants have iron, your body can’t take in all of it.
So, you’re eating plant-based iron — great! But how do you help your body absorb more of it?
How to increase iron absorption?
Here are some easy tips:
Adding vitamin C to your meals
-
Vitamin C boosts iron absorption.
-
Squeeze lemon on dal or eat oranges, tomatoes, or bell peppers with your meals.
Soaking before eating, or fermenting your grains and legumes
-
This reduces blockers like phytates, which stop iron from getting absorbed.
Cook in a cast-iron pan
-
Some iron from the pan mixes into the food. Helpful, right?
Avoid tea or coffee with meals
-
Drink them at least 1 hour later.
Eat iron-rich foods with fruits or veggies
-
A salad with lemon, or fruits after meals, can help
So you’re thinking about iron supplements smart move if your doctor recommends them.
Here’s what you need to know:
-
Always talk to a doctor first
Don’t take iron pills just because you feel tired. Too much iron might harm your body. -
Take iron on an empty stomach This helps your body absorb it better.
-
Pair it with vitamin C
Drink orange juice or take a vitamin C tablet to boost absorption. -
Avoid tea, coffee, and dairy close to your supplement
These can block iron. -
Don’t double the dose if you forget
Just take the next one as planned. Too much iron can upset your stomach. -
Balance it with food
Eat iron-rich foods like spinach, dal, nuts, and seeds to support your supplement.
