Feeling fatigued without any reason? If you are looking pale, complain of dizziness often and have brittle nails you might be suffering from Anaemia, an astonishingly common issue. Children, pregnant and menstruating women need more iron in their diet than men and menopausal women. You might be eating healthy, but if you don’t make a conscious effort to add iron to your diet or eat iron-rich foods, you may get Anemic. While the doctor may put you on iron supplements, there are ingenious ways of adding iron to your diet for better results. Here are six ways.
Eat Iron and Vitamin C-rich Food
That’s a no-brainer. Eating food rich in iron and accompanying them with vitamin C rich food will reduce your Anemic condition. So, pair your spinach and other leafy greens, which are teeming with iron, with a dash of lemon. Broccoli and tomatoes, kale and oranges, lentils and lemon are some standard combinations that you could try out. Vitamin C helps the body to better absorb the iron in the food.
Eat Meat and Seafood
Red meat and seafood have an abundance of iron. If you are a non-vegetarian, healthy, low-calorie recipes using seafood, poultry and red meat abound the internet. Making these a regular part of your diet will ensure your HB levels will stay above average.
When it comes to vegetarian food, sprouts are the best option in case you want to increase your iron intake. Loaded with protein, vitamin C, and iron, they can be consumed in salads, as curries or as part of a rice dish. Eating sprouts daily has manifold advantages. Your HB will vouch.
Eat Dark Chocolate
Yes, you read that right. Dark chocolate is a rich source of iron. Eating a bit after every meal will go a long way in adding to your body’s iron reserves. To add more punch and flavor, consume your dark chocolate bits with strawberries (rich in Vitamin C). Who said the iron-rich food has to be boring and a dreary prospect.
Use Iron Cookware
Move over non-stick pots, the spotlight is on cast iron pans. Cooking your food in iron cookware, just like our grandmothers, ensures that some of the iron mixes into our food making it healthier. You might get a distinct taste of iron in your food if you are cooking something acidic like tomatoes or tomato-based dishes like pasta and pizza sauces but cooking in cast iron pans will add that extra boost to your iron intake.
Avoid Tea and Coffee
Your regular cup of tea and coffee might be interfering with your iron absorption. The tannins (from tea) and caffeine (from coffee) work against assimilation of iron. Limit your intake, if you cannot avoid altogether. Also, calcium too interferes with iron absorption.
It is important to not mix iron-rich meals and calcium supplements. Also, women who are pregnant must maintain a four-hour gap between iron supplement intake and calcium intake.