How Women Can Boost Iron Levels

How Women Can Boost Iron Levels

Hi guys! I shall keep this post succinct and easy to understand. Since I am not a nutritionist, I won’t talk much about the medical aspect of the issue. These are just out of experiences of keeping my iron levels balanced.

At some point or the other, we’ve all experienced dips in our iron levels. In fact, iron deficiency (or the condition, anemia) is quite common among women. The reasons vary from heavy menstrual bleeding, intake of diet lacking in iron-rich foods to pregnancy and various other health conditions. Serious iron deficiency causes fatigue, dizziness, poor appetite, sallow skin, and other annoying symptoms.

Always consult your doctor

A lot of people ask me about good quality iron supplements. Now, I must tell you that even though iron supplements are easily available (in so many different brands) and can be bought without prescription from any health store, you must definitely not self-prescribe these. This is one supplement, which one should take under a doctor’s guidance, else it can cause serious side effects, most of which hit your gut – including, nausea, constipation, stomach pain, bloating and dark stools… Your doctor can guide you on the best brand available out there in the market – according to your health concern; a supplement which is easy to digest and has minimum side effects, along with the dosage and duration of the course.

Pair with vitamin-c intake

Besides, everyone must go for foods that contain good amounts of iron. Do take these along with vitamin c-rich foods, as vitamin c enhances the absorption of iron in your body. Lemon, lime, oranges, berries, grapefruit, tomatoes, are all rich in vitamin c…

Iron-rich food combinations

  • Squeeze some lemon in your spinach soup (picture on top) or add chunks of grapefruit in your spinach salad
  • Roast chicken with tomato salad, sprinkled with pistachio nuts (pistachios are rich in iron) or,
  • A portion of red meat with green salad in orange, sesame seeds and olive oil dressing

Just prepare good food combinations. It is quite easy.

Other sources:

  • Animal based foods contain a good amount of iron, especially red meat. Other sources include, eggs, chicken liver, pork, turkey, salmon and sardines
  • Plant-based foods that contain iron include, nuts and seeds, green vegetables – spinach, kale, Swiss chard

  • Lentils, beans, dried fruits; grains like brown rice, amaranth, rye, millet and buckwheat
  • Super green powders like  spirulina, moringa and wheat grass

Also, limit your coffee and tea intake, as these can reduce iron absorption

You can also check out my post on raising haemoglobin levels.

Stay healthy and beautiful!