Four clever hacks to boost your iron absorption
Most people don’t realise iron deficiency is one of the most common deficiencies worldwide. Truly getting enough iron into your diet requires quite some planning. From understanding the different forms of iron, to combining food sources that improve absorption and avoiding foods that block absorption, it becomes overwhelming. So, here are four unexpected hacks to help boost your iron.
1. Go for an iron-rich breakfast
Did you know iron is absorbed best in the morning? This is thanks to a hormone produced by the liver called hepcidin which reduces iron absorption, Hepcidin levels are lowest in the morning and peak in the afternoon. To overcome this? Prioritise iron at breakfast. Think baked beans on iron-fortified bread (we have a stunningly hearty baked beans recipe here) or an iron-fortified cereal topped with mixed nuts and dried apricots.
2. Be smartER with vitamin C
Vitamin C helps absorb plant sources of iron, even when your meal or snack also has absorption blockers like calcium, phytates (in wholegrains and legumes) or tannins (in tea, coffee, wine and cacao). But, it is important to add enough vitamin C. Aim for at least 50 mg of vitamin C to boost absorption by three to six fold. Think a half cup of cooked broccoli or capsicum, a large kiwi fruit, a medium orange or a cup of strawberries.
3. Don’t forget snacks
Capitalising on snack times is a great way to boost your iron intake. There is only so much you can pack into a main meal. Simple iron-rich snack ideas include:
A handful of cashews and dried apricots
A slice of iron fortified bread with peanut butter
A mixed nut and seed bar, like our Prebiotic Muesli Bar recipe
Grainy crackers with hummus
4. Rethink spinach
Spinach is often promoted as being iron-rich. But, it shouldn’t be relied on to meet your iron requirements. It is poorly absorbed being both non-haem iron and containing oxalates that reduce absorption. Instead? Think of it as a secondary source of iron in your meals, and combine it with one to two richer sources like red meat, tofu, legumes and nuts. Cooking and adding enough vitamin C will further improve how much iron is absorbed. Think stir-fried spinach with broccoli, capsicum, tofu (or beef) garnished with cashews and a squeeze of lime.
Feeling overwhelmed with planning your own diet to increase your iron? Need support with tailoring these tips for your individual lifestyle? Book an appointment with one of our Accredited Practising Dietitians today.
