How can I get more iron from foods?
There are two ways to get more iron out of your diet, says Dr.
Debby Demory-Luce, a registered dietitian with the USDA/ARS Children's
Nutrition Research Center at Baylor College of Medicine in Houston.
First, you could eat more iron-rich foods, such as beef liver, lean
meats, salmon, iron-fortified breakfast cereals, tofu, soybeans,
dried beans, oatmeal, pumpkin and sesame seeds, spinach and enriched
breads, rice and pasta. In addition, you could adopt a few of the
following dietary "tricks" that give iron absorption a boost:
- Eat a little meat when dining on iron-rich vegetables.
Although the form of iron in plants isn't easily absorbed by humans,
adding a bit of meat, such as a piece of grilled chicken to bean
burritos or a slice of marinated beef to a spinach salad, can
significantly boost the iron "yield."
- Add a good source of vitamin C to each meal. Top oatmeal
with sliced strawberries, drink orange juice with iron-fortified
cereal, toss red pepper strips into a whole-grain pasta dish or
eat broccoli salad with a peanut-butter sandwich to pump up iron
- Don't overdo tea and coffee beverages. Compounds called
tannins found in tea and coffee tie up iron, reducing how much
How much iron do children need?
What are the best dietary sources
News-- Facts and Answers