A great place to start is by eating plenty of fortified cereals made from whole grains. Look for brands with low or no-sugar added. Other excellent sources of iron and zinc are beans and peas. Chickpeas, for example, are high in fiber and potassium. Pinto, white, or kidney beans are great sources of iron and zinc. Salmon is another great source of iron and potassium.
Vitamin C
The best way to increase your iron intake is to eat foods rich in Vitamin C. Foods rich in vitamin C, such as tomatoes and orange juice, can increase your absorption of non-heme iron. Studies have shown that taking vitamin C with a food source of iron can increase absorption by up to 2.5 times. The same effect can be achieved with a single gram of vitamin C.
However, it’s important to take calcium and iron supplements at different times of the day. Calcium inhibits the absorption of both heme and non-heme iron. Supplementation with calcium hasn’t been shown to alter your iron nutritional status, but it may help offset side effects. If possible, take iron supplements at least two hours after a meal, as calcium can decrease the absorption of iron.
Lacto-fermented vegetables
Fermented foods may be beneficial to the body because of the variety of enzymes present in them. Some help with the production of vitamins and minerals, while others enhance the nutritional value of the foods. Lacto-fermented foods contain lactose, which is a potential energy substrate for LAB. Other benefits of fermented foods include lower glycemic index and the ability to digest polysaccharides and fats.
Researchers have found that consuming Lacto-fermented vegetables as a source of iron has a positive impact on iron absorption. However, the mechanisms involved are unclear. It may simply be a matter of increasing the amount of soluble iron in the body. Another study showed that consumption of Lacto-fermented vegetables increased the bioavailability of zinc and iron. Further studies are needed to confirm this link, but for now, this is a promising start.
Fiber
While meat is the best source of iron, it can also hinder absorption. So, when a food source of iron is in the diet, what fiber would you consume with it? You may consider cooking spinach to help increase its iron content. Aside from meat, you can also eat lentils or other foods that are high in fiber and vitamins A and K. Many fortified foods contain iron as an additive, but the question is: Which one is the best source of iron?
Another benefit of fiber is that it helps regulate bowel movements. It increases the size and bulk of stools, thereby reducing the chance of constipation. High-fiber foods also reduce the risk of colon cancer and colon disease. Soluble fiber are both good sources of fiber, but they differ. When combined, they provide an excellent balance of nutrients. When consumed together, they help prevent various diseases, such as colon cancer, colon polyps, and cardiovascular disease.
Fluid intake
The body needs adequate amounts of iron to function properly. Iron levels vary significantly between people, but iron is the fourth most abundant element in the Earth’s crust. There are two oxidation states of iron: ferrous (Fe2+) and ferric (Fe3+). Both forms are essential for hundreds of biological functions, including energy production, cell growth, and oxygen transport. Nonheme proteins, which store iron, include hemopexin and transferrin.
To increase the amount of iron in the body, eat foods rich in iron, such as lentils. One cup of cooked lentils has about 6.6 mg of iron, which is 37% of the Daily Value (DV). Other good sources of iron include kidney, navy, and black beans. Even half-cup servings of these foods contain about 1.8 mg of iron, or less than 10% of the DV. In addition to iron, these foods contain other nutrients such as folate, magnesium, potassium, and folate.
