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Low Iron Levels? Learn How to Raise Iron Levels Naturally

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If you’re feeling tired and fatigued, low iron levels may be to blame.  Iron is a mineral that your body needs in order to operate correctly. As a result, it’s critical to have enough of it in your diet on a regular basis.

Iron is an essential nutrient that helps transport oxygen throughout the body and is crucial for proper energy production. When iron levels are low, it can lead to anemia, a condition in which the body doesn’t have enough red blood cells to carry oxygen to the body’s tissues. 

Surprisingly, the foods you eat affect not just how much iron you ingest but also how effectively it is absorbed by your body. Once iron is absorbed by your body, it is utilized as a building block for hemoglobin, a protein found in red blood cells that helps transport oxygen throughout your body. 

If you’re experiencing symptoms of low iron levels or have been diagnosed with anemia, there are several ways to boost your iron intake and get your energy levels back on track. In this article, we’ll explore some simple, natural ways to raise your iron levels at home. 

What exactly is iron deficiency? 

Iron deficiency is a common type of anemia that can be caused by insufficient intake or absorption of iron. 

Your body cannot make enough of a component in red blood cells that allows them to transport oxygen if you do not have enough iron (hemoglobin). As a consequence, iron deficiency anemia may cause fatigue and shortness of breath. 

Iron resources

There are two different sources of iron. Non-heme iron is the form of iron found in plant-based foods and iron supplements, while heme iron is the form of iron found in animal-based foods such as red meat, poultry and fish. 

It is believed that non-heme iron accounts for 85-90% of total dietary iron consumption in Western populations, whereas heme iron accounts for 10-15%. The heme form accounts for up to 40% of the iron absorbed by the body. Non-heme iron absorbs far less effectively than heme iron in terms of bioavailability. 

Non-heme iron sources to consider include: 

  • Cereals enriched with rice, wheat, and oats 
  • Spinach and kale are examples of dark green leafy veggies. 
  • Raisins and apricots are examples of dried fruits. 
  • Lentils and soybeans are examples of beans. 

lentils and soybeans

5 useful tips to increase iron levels

There are several simple and effective ways to increase your iron levels:

Consume vitamin C-rich foods 

Iron absorption has been demonstrated to be improved by vitamin C. It binds to non-heme iron and stores it in a form that your body can readily absorb. 

Citrus fruits, dark leafy vegetables, green peppers, melons, and berries are all rich in vitamin C. 

As a result, drinking citrus juice or eating other vitamin C-rich meals while eating high-iron foods might help your body absorb more iron. 

Iron absorption in vegetarian and vegan diets may be improved by eating vitamin C-rich vegetables during meals. 

Vitamin A and beta-carotene-rich foods 

Vitamin A aids in the release of iron from the body’s reserves. As a result, sufficient vitamin A intake is critical in avoiding iron deficiency anemia. 

Carrots, sweet potatoes, spinach, kale, squash, red peppers, melons, apricots, oranges, and peaches are high in beta-carotene and vitamin A. 

Consume meat, seafood, and poultry 

Meat, fish, and poultry not only supply well-absorbed heme iron, but they may also enhance non-heme iron absorption. Eating a meal that has both heme iron and non-heme iron may help the body absorb more non-heme iron. 

sea food

Consume foods high in calcium 

Calcium is a mineral that is necessary for bone health. However, some research suggests that it inhibits heme and non-heme iron absorption. 

A review discovered that calcium has a detrimental influence on iron absorption in the short term, although the effect was minor. Calcium-rich foods should not be taken with meals that include the majority of your dietary iron to enhance absorption. 

Calcium and iron supplements, if feasible, should be taken at separate times of the day. 

Polyphenol-containing foods 

Plant foods and drinks containing polyphenols include vegetables, fruits, certain grains and legumes, tea, coffee, and wine. 

Coffee and tea, both of which are often eaten around meals, are rich in polyphenols and have been proven to limit non-heme iron absorption. 

To mitigate the detrimental effects of polyphenols, wait at least two hours between your iron-rich lunch and your afternoon tea or coffee. 

What are the potential consequences of excessive iron intake?

Iron poisoning from diet is uncommon. Once you’ve ingested it, your body has its own balancing mechanism to ensure that you receive exactly enough. 

However, excessive iron intake may result in lethal overdoses and other health repercussions. 

Excessive iron levels may also arise in persons suffering from hemochromatosis. This is generally due to a gene that increases absorption. 

Other causes of iron excess include multiple blood transfusions, large dietary dosages, and uncommon metabolic diseases. 

Furthermore, excessive iron consumption over time may result in significant deposits of the mineral forming in the liver and other tissues.  If you’re thinking about taking an iron supplement, it’s a good idea to consult with a doctor first. 

When should you visit a doctor? 

Consult your doctor if you or your kid develops signs and symptoms of iron deficiency anemia. Iron deficiency anemia should not be self-diagnosed or treated. Rather of taking iron supplements on your own, see your doctor for a diagnosis. Overloading the body with iron may be problematic since it can damage your liver and create other issues.

If iron levels in your body are too high, you may have too many minerals in your body. To learn the minerals in your urine, such as sodium levels, check out Vivoo test strips. They can enhance your overall well-being by tracking proteins in urine, your urine pH and more.

Listen to your body’s voice today

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