2. Eat Iron-rich Food Along with Vitamin C
As we’ve discussed, ascorbic acid is the only substance known to improve the bioavailability of dietary iron. These two nutrients aken together in a meal improves your body’s ability to absorb iron. Sources of iron:
- Organic/grass-fed meat (especially liver), wild fish, and organic and free range eggs
- leafy greens – spinach, kale, Brussels sprouts, chard, collard, and beet greens
- broccoli
- legumes – lentils, peas, and beans
- nuts and seeds
- oyster mushrooms
- palm hearts
- whole grains – amaranth, spelt, oats, quinoa
- dried fruit
- olives
- mulberries
- prune juice
- blackstrap molasses
- coconut milk
- dark chocolate/raw cocoa
- thyme
Sources of vitamin C:
- citrus fruits
- strawberries
- peppers
- guava
- raisins and currants
- herbs – thyme, parsley, cilantro, chive, basil
- kiwi
- cruciferous vegetables – broccoli, Brussels sprouts, cauliflower, kale
- lychee
- persimmon
- papaya
- melons
- tomato
3. Supplement When Necessary
The only sure way to know if you have an iron deficiency is by having your blood tested. If you choose to take supplements to increase iron levels, here are some things to keep in mind:
- too much iron is toxic, although it’s very difficult to get too much iron from food alone
- take iron on an empty stomach and with either a high-quality whole-food vitamin C supplement or a small amount of fruit or vegetable high in vitamin C
- look for ferrous sulfate and ferrous gluconate, as these forms of iron are the most bioavailable
- avoid dairy and coffee close to the time you take the supplement
- if you are taking any medication, consult your healthcare provider before supplementing with iron; antacids, antibiotics, tetracycline, salicylic acid (aspirin), thyroid drugs, and other medications are known to create adverse conditions with an iron supplement. (11)
If you suspect you may be iron deficient, a routine blood test can confirm your iron level. Girls and women must be especially vigilant when it comes to regulating iron, as they are more susceptible to deficiency. If levels are low, you can boost your intake of natural iron sources and should feel better after your body has had a chance to store up some of this vital mineral.