If you are struggling with fatigue, low energy, or pale skin, it could be
a sign of iron deficiency. Iron plays a vital role in keeping our bodies
functioning smoothly. It’s responsible for producing haemoglobin, the protein
in red blood cells that carries oxygen throughout the body. When iron levels
fall, the oxygen supply to the body is compromised, leading to symptoms such as
tiredness, dizziness, shortness of breath, and a weakened immune system. In
severe cases, iron deficiency can even affect heart health and cognitive
performance.
Understanding how to naturally improve your iron levels can help you regain your strength and feel your best. Many effective strategies like dietary changes, supplements, or lifestyle adjustments can help to maintain healthy iron levels. Orofer XT is often recommended to effectively treat and prevent iron deficiency anaemia.
In this article, we will dive deeper into natural and effective ways to improve your iron levels and feel more energised every day. However, before diving into specific recommendations, it’s important to recognise the different forms of iron and how your body absorbs them.
The Two Types of Iron
Iron in our diet exists in two main forms:
●Haem iron: Found in animal-based foods such as red meat, poultry, and fish. This type is easily absorbed by the body.
●Non-haem iron: Found in plant-based sources like lentils, spinach, and fortified grains. While it is beneficial, this form is less readily absorbed.
Here are some of the most practical and effective ways to increase your
iron levels.
1. Include Iron-Rich Foods in Your
Diet
A balanced diet rich in iron is the first step towards restoring healthy
iron levels.
●Red meat and organ meats: Beef, lamb, and liver are
excellent sources of haem iron.
●Poultry and fish: Chicken, turkey,
sardines, and shellfish like clams and mussels are great options.
●Plant-based foods: Lentils, chickpeas, tofu,
pumpkin seeds, quinoa, and beans offer good amounts of non-haem iron.
●Leafy greens: Spinach, kale, collards,
and beet greens are especially rich in iron.
2. Pair Iron with Vitamin C
To boost absorption, especially from plant-based sources, combine
iron-rich foods with vitamin C.
●Add lemon juice to cooked greens, or include oranges,
strawberries, bell peppers, or broccoli with meals.
●A bowl of oatmeal with sliced strawberries or lentil soup
with citrus fruit are easy and effective combinations.
3. Avoid Iron Inhibitors During Meals
Some foods and beverages interfere with iron absorption and should be
eaten at different times.
●Tea and coffee: These contain
polyphenols that reduce iron uptake, so avoid drinking them with or directly
after meals.
●Dairy products: If you eat dairy products
with iron-rich foods, calcium in dairy products can inhibit iron absorption.
●Antacids: Limit the use of
antacids around meals, as they reduce the production of stomach acid needed for
iron absorption.
4. Use Cast Iron Cookware
A simple way for us to naturally increase our intake of iron is to switch
to cast iron pans. Cook acidic or moist foods like tomato sauce, soups, or
stews in cast iron. This is
especially helpful for vegetarians or those who consume little haem iron.
5. Consider Iron Supplements
If dietary changes aren't enough, then supplements will help you quickly
and efficiently restore iron. Orofer XT is a trusted supplement for iron
deficiency anaemia. It helps to increase haemoglobin levels and fight against
fatigue, dizziness, and other related symptoms. Always consult your doctor
before starting the supplements. Supplements are especially beneficial to those
who have higher iron needs, such as pregnant women, individuals with heavy
menstrual bleeding, or those recovering from illness or surgery.
6. Eat Iron-Fortified Foods
Many common foods are concentrated with iron and can easily be added to
your daily routine.
● Breakfast cereals, wholegrain breads, pasta, and plant-based
milk (like soy or oat milk) often have added iron.
●Vegetarians or people who don’t have access to haem iron
sources will find these especially beneficial.
7. Monitor Your Iron Levels
Regularly
It is always better to prevent than to cure. Regular health check-ups are
important if you are at risk of iron deficiency.
●Get your iron levels tested every 6 to 12 months and follow a
restrictive diet if you have a history of anaemia or are in a high-risk group.
●Symptoms like chronic fatigue, brittle nails, or hair loss
may be early signs, so don’t ignore them.
In conclusion, the effects of low iron include sluggishness, poor
concentration and poor mood, as well as possible problems with your immune and
physical strength. With simple dietary changes, being aware of some of the
nutrient pairings, and using supplements such as Orofer XT as recommended, you can
take control of your health and vitality.
If you’ve been feeling unusually tired, don’t brush it off; take a
proactive approach to your well-being. Start by reviewing your iron intake and
speaking with your doctor about the right plan for you.
