Add Iron-Rich Foods to Your Diet: Dos and Don'ts

Iron plays a vital role in the body by helping to produce red blood cells, transport oxygen to organs, and synthesise certain hormones. It also supports a healthy immune system, regulates sleep patterns, and is especially important for expectant mothers. Common sources of iron include legumes and dark green leafy vegetables. 

In India, the reported per capita median daily intake of iron is approximately 14 mg per day. However, this intake varies significantly across different states, ranging from as low as 7 mg to as high as 21 mg per day, highlighting the need for region-specific dietary awareness and interventions.

What is an iron-rich diet?

An iron-rich diet is crucial in childhood, adolescence, and pregnancy. Meat, fish, and poultry products are all sources of iron. Fruits and grains such as rice and cereal also contain iron.

Incorporating iron-rich foods into your daily diet plan is vital for maintaining optimum health. To do this effectively, observe the following dos and don'ts.

What you should do

Add heme iron sources

Include lean meats, poultry, and seafood in your diet. These sources of iron are considered heme iron, which the body can more readily absorb. Great examples are beef, chicken, turkey, clams, and oysters.

Combine non-heme iron with vitamin C

It has been proven that plant-derived foods rich in non-heme iron can increase their bioavailability when consumed alongside vitamin C-containing foods. For instance, try having spinach or lentils, citrus fruits, bell peppers, or tomatoes.

Include a variety of iron-rich foods

Include a mix of heme and non-heme sources of iron in your diet. Some common non-heme sources include legumes.

Select high high-nutrient food

Have tasty, fortified cereals and grains that come with added iron. Many types of breakfast cereal are carefully iron-fortified so you can satisfy your daily needs.

Cook with cast iron cookware

Cast iron cookware can be used to improve the iron level of food preparation, especially when cooking acidic foods such as tomato sauce.

What not to do

Avoid combining too much calcium with foods containing iron

Avoid intake of high calcium along with iron during meals because high levels of calcium may inhibit iron absorption in the body.

Do not rely heavily on non-heme iron

Although plant-based sources are essential, they require a higher intake to meet daily needs because of lower absorption rates. As much as possible, try to include heme sources in your diet.

Limit coffee and tea intake at meals

Avoid drinking coffee or tea with meals since tannins may inhibit iron absorption. It is better to consume them between meals.

Do not neglect deficiency symptoms

Be vigilant for signs of iron deficiency: tiredness, weakness, paler skin, etc. You can seek medical advice from your healthcare professional. They can provide useful guidance on dietary changes.

Avoid overcooking your vegetables

The methods used in cooking greatly impact the iron content of food, which further affects both the retention of iron and the bioavailability of this nutrient. Over-cooking may reduce the nutrient levels present in vegetables, especially their iron content. It is thus recommended to use steaming or light sautéing when preparing vegetables to preserve their nutritional value.

Benefits of iron-rich foods and risks of excessive intake

Here are the key benefits of including iron-rich foods in your daily diet:

• Help in the production of haemoglobin, which carries oxygen in the blood

• Prevent iron-deficiency anaemia, reducing tiredness and fatigue

• Support healthy brain function and cognitive performance

• Strengthen the immune system, helping the body fight off infections.

• Promote healthy muscle function and endurance

• Support growth and development, especially in children and adolescents

• Helps in maintaining healthy skin, hair, and nails

• Improve overall energy levels and physical performance

• Contribute to a healthy pregnancy by supporting the baby's growth and development.

Too much iron can cause health impairments. Patients may experience related gastrointestinal problems, including nausea, vomiting, diarrhoea, and abdominal tenderness. Excessive iron intake can also lead to ulcers in the stomach lining, causing peptic ulcers and hampering the absorption of zinc within the body. Such extreme conditions may also create convulsions.

“As you begin to consume an iron-rich diet, be aware of substances that could interfere with your iron absorption. Calcium and tannins from dairy and certain teas are considered roadblocks. Limit their exposure during meals where you consume foods rich in iron,” says Dr Karuna Kumar, MBBS, DNB - Haematology.

Who requires iron-content foods for external support?

• Pregnant women experience a notable increase in blood volume and foetal development, significantly increasing their iron requirements. 

• Women experiencing heavy menstrual bleeding may face considerable iron loss due to menstruation. 

• Infants and young children undergo rapid growth and development, necessitating adequate iron to support proper physical growth and cognitive development. 

• Frequent blood donors may encounter iron depletion due to regular blood donations.

• Individuals with specific medical conditions, including iron deficiency anaemia and gastrointestinal disorders, may experience complications that interfere with the absorption or heighten their iron requirements.  

Pump up your iron

Iron is a crucial nutrient for the human body. It is present in a variety of foods, particularly many plant-based options. Incorporating iron-rich foods into your daily diet is a simple yet effective way to meet your body’s iron requirements. Doing so not only helps prevent deficiencies like anaemia but also supports better energy levels, immunity, and overall well-being. Making mindful food choices today can lead to lasting health benefits tomorrow.

Frequently Asked Questions

1. What are some iron-rich foods?

Some of the common sources of iron include red meat, fortified foods, and green vegetables. Including these and other sources of iron like nuts, seeds, and cocoa products in your diet will enhance your intake of iron effectively.

2. Which fruits are rich in iron?

The most common sources of iron include avocado, strawberries, watermelon, raisins, dates, figs, prunes, dried apricots, and dried peaches. 

3. How can I get more iron in my diet?

To get more iron from the diet, you must consume foods rich in iron — such as liver, tofu, and spinach along with foods that help the body absorb iron, such as those containing vitamin C.

4. Are bananas rich in iron?

No, bananas are not among the foods high in iron. However, their high potassium and vitamin C content significantly enhances iron absorption.

5. Are eggs high in iron?

Yes. Eggs provide iron, protein, and all the required vitamins. The foods are saturated-free and, combined with whole grains and dark vegetables, offer a great nutritious meal.

6. Which beverages have the most iron content?

Beetroot juice, prune juice, pea protein shakes, raspberry juice, and coconut smoothies are known for their high iron content.