How to boost your iron levels

IRON deficiency is the most common deficiency in the world and many of us might experience low levels of it at some point in our lives. You might think that the reason for it is that iron is not widely available, but the main issue might actually be its difficult absorption instead.

Today we'll be talking about iron and its absorption to give you all the information you need to avoid issues with this important nutrient.

Contrary to common belief, you don't have to eat red meat to boost your iron intake. On the list of iron-rich foods we actually find some plant foods like pure cocoa (not milk chocolate!), nuts and seeds, legumes (beans, lentils, dhal, blue/split peas), whole grains, watercress and leafy greens.

To give you an idea of how nutritious these foods are, keep in mind that 100 grams of dried mung dhal lentils contain 9.2 milligrams of iron, while the same quantity of beef mince has only 2.3 milligrams of it.

So, make sure you eat several of the above foods daily as part of a balanced diet.

Iron absorption is a bit tricky since we only absorb zero to 30 per cent of the amount we eat. To maximise its absorption, make sure to follow the tips below:

1) Eat vitamin C together with your ironrich meals

Good sources of vitamin C include most fruits and raw vegetables, like watercress, tomatoes, citrus fruits, pawpaw, saijan or capsicum.

You could therefore add saijan to your dhal; make a salad bowl from beans, watercress, tomato and brown rice; or simply add some squeezed lemon or kumquat to your water.

Tea and coffee contain a substance which reduces iron absorption, so it's preferable to avoid these drinks at least one hour before and an hour after your meals.

3) Soak your legumes and whole grains

Legumes and whole grains are rich in iron but also in a substance that inhibits its absorption.

The good news though is that this substance is easily removed with soaking.

So, make sure you soak your whole grains (such as brown rice or barley) and legumes for at least six hours and rinse them well before cooking.

Picture: INDIATIMES.COM Legumes and whole grains are rich in iron but also in a substance that inhibits its absorption.

Picture: ARRIVALGUIDES.COM 2) Avoid tea and coffee during meals Eat vitamin C together with your iron-rich meals.

Picture: NETDOCTOR. CO.UK Contrary to common belief, you don’t have to eat red meat to boost your iron intake.

Picture: FILE VITTORIA PASCA.