Boosting Your Iron Levels: A Complete Guide

In our fast-paced lives, feeling tired, weak, and short of breath might seem normal, but these are symptoms worth paying attention to as they could indicate an iron deficiency.

Most often, the deficiency stems from a poor diet. Some people have difficulties absorbing minerals including iron due to a lack of copper, folic acid, or B vitamins. Additionally, individuals dealing with gastrointestinal issues like intestinal inflammation, ulcers, frequent bowel movements, or constipation may struggle with mineral absorption, including iron.

Insufficient iron can lead to decreased energy production in cells because of reduced oxygen supply.

Symptoms of iron deficiency resemble those of other illnesses, so accurate testing is crucial. Low iron levels might manifest as facial paleness, dry skin, brittle nails, and even hair loss. Common symptoms like headaches, weakness, fatigue, difficulty concentrating, and irritability can also signal low iron.

Heme iron, found in animal products like meat, turkey, and liver, is absorbed more efficiently than non-heme iron found in plant foods. Nevertheless, a well-planned diet, even a vegetarian one, can meet daily iron needs—it just requires careful planning.

Iron is abundant in legumes, peas, chickpeas, fenugreek, lentils, fava beans, artichokes, leeks, broccoli, and avocados. Dark leafy greens, the darker the better, are also iron-rich. You'll find iron in nuts and seeds like pistachios, pine nuts, cashews, pumpkin seeds, whole tahini, and almonds.

To enhance iron absorption, incorporate foods rich in vitamin C, which is plentiful in citrus fruits, bell peppers, kiwis, and leafy greens. Vitamin C is present in any fruit or vegetable that hasn't been heated.

Foods that inhibit iron absorption include dairy products, caffeine-containing products such as any kind of coffee, black tea, green tea, chocolate, and cola.

Therefore, it's advisable not to drink tea or coffee following iron-rich meals to allow for better absorption.

Probiotics can also support absorption by balancing stomach acidity, which enhances the uptake of vitamins and minerals, including iron.

Zohara Sharvit is a naturopathic doctor (N.D.) and an iridologist with many years of experience in treatment and counseling, as well as workshop facilitation. To book a complimentary workshop, call 073-2221290