How To Include More Iron in Your Diet – Treat Anemia and Improve Energy

Do you lack energy? Are you sick of feeling tired all the time? Have you been diagnosed with any type of anemia? If you answered yes to any of the questions above, you should take a supplement and deliberately include more iron in your diet. Anemic people require between one hundred and two hundred milligrams of iron per day. Here you can find out what to eat and drink to include more iron in your diet and restore your energy levels.

Red meat

If you want to get more iron in your diet and you are not a vegan or vegetarian, eat red meat at least twice a week. Both lamb and beef are reliable sources of iron. Pork also contains iron. How much iron is in red meat? A one hundred gram serving of beef provides 15% of the recommended daily amount of iron. Red meat will also provide your body with other essential nutrients like B vitamins, protein, selenium, and zinc.

Liver

Not everyone can tolerate the taste of liver. However, if you like liver and are also iron deficient, you should eat more. One hundred grams of pork liver will provide you with more than thirty percent of the daily recommended amount of iron.

Chicken

Chicken is also high in iron, and the more flavorful dark meat provides a bit more. If you only eat white meat, that’s fine too, as lean cuts of chicken will still get the iron you need. A three-and-a-half-ounce serving of light meat chicken will provide you with about six percent of your daily recommended intake of iron, while the same amount of dark meat will provide you with 7 percent.

Seafood

All types of shellfish contain iron. The shellfish with the highest iron content are mussels, oysters and clams. For example, one hundred grams of mussels contain more than a third of the recommended daily amount of iron. If you’re a pescetarian, consider eating shellfish regularly to ensure you get enough iron in your diet.

tofu

If you are vegan, consider eating more tofu to increase your iron intake. Different brands of tofu have different levels of iron. However, tofu generally has more iron than a serving of red meat. Half a cup of tofu contains about three milligrams of nonheme iron.

kale

Like liver, kale is a bit of an acquired taste. However, if you like kale, you should definitely include it in your diet if you need to get more iron. Raw kale contains about 1.47 milligrams of iron per 100-gram cup. Kale is an excellent source of iron for vegans and vegetarians.

Spinach

Spinach is another wonderfully healthy food that contains a lot of iron. A 100-gram cup of spinach contains about 2.7 milligrams of iron, about 15 percent of the recommended daily amount.

Lentils and Beans

Just one cup of lentils contains more than thirty-five percent of the amount of iron that adults should consume daily. Black beans and kidney beans are also packed with iron. If you don’t eat meat or fish, make sure your diet contains beans and lentils to maintain adequate iron levels.

Dried fruit

Dried fruit is also full of iron. Although it doesn’t contain as much iron as some of the other types of food mentioned in this article, eating dried fruit can help you get your recommended daily intake without eating too much protein. One hundred grams of dried fruit contain 0.8 milligrams of iron.

Asparagus

Asparagus is another super source of iron for vegetarians, vegans, and people who avoid eating a lot of meat for health reasons. Contains 2.14 mg of iron per hundred grams.

beet juice

Do you like the taste of beet juice? If so, you should drink it if you have an iron deficiency. Beetroot juice is the perfect drink for those who need iron and vitamin C. Drinking beetroot juice is a great way to improve the level of hemoglobin in the blood.

prune juice

Four fluid ounces of prune juice have 1.5 milligrams of iron. Prunes are also high in fiber, which is why people consume them to help cure constipation or ensure regular bowel movements. To restore your iron levels, drink delicious prune juice every day.

Vitamin C

To combat anemia, be sure to also get vitamin C when you have iron-rich foods or beverages. Vitamin C helps iron absorption.

Foods and drinks to avoid

To maximize your iron intake, avoid foods and drinks that lower your levels. Foods and drinks that can lower your iron levels include black tea, coffee, dairy products, milk, grapes, corn, parsley, chocolate, and peanuts.

More energy

If you decide to modify your diet to include more of the foods and beverages you have read about here, you will slowly but surely increase your iron levels and recover from anemia. As a result, you will have more energy and feel less tired. You’ll also find it easier to perform everyday activities without feeling dizzy, short of breath, or experiencing disconcerting heart palpitations. Getting enough iron in your diet will improve your overall health and quality of life.