According to the World Health Organization (WHO), about 30% of women worldwide suffer from anemia due to iron deficiency, leading to fatigue, pale skin and reduced ability to concentrate. However, nutritionists say that iron absorption can be significantly improved with small changes in daily diet.
Combine iron with vitamin C
According to Harvard Health Publishing, vitamin C helps increase the absorption of iron from plants by 2-3 times. Therefore, you should eat with iron-rich foods such as spinach, lentils or liver with sources of vitamin C such as oranges, guava, strawberries or bell peppers. For example, adding a few slices of orange to breakfast with oatmeal or drinking lemon juice after a red meat meal is a simple but effective way.
Avoid drinking tea and coffee immediately after meals
Experts at Cleveland Clinic recommend that tannin in tea and polyphenols in coffee can interfere with iron absorption. You should wait at least 1-2 hours after eating before enjoying these drinks.
Prioritize animal iron sources
Heme iron is often found in red meat, fish and poultry, and is absorbed by the body many times better than plant-based iron. However, women should choose lean meat, salmon or skinless chicken to reduce saturated fat, supplement iron and protect the heart.
Using a cast iron pan when cooking
A little-known tip is that cooking with a gangster pan can increase the iron content in food. A study published in the Journal of the American Dietetic Association shows that acidic foods such as tomatoes cooked in a cast iron pan can absorb up to 16% more iron.
Maintaining a diet rich in iron, combined with absorption-assisted foods and scientific living habits, is the key to helping women maintain health, beauty and energy every day.
