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Pumping Iron: Four Ways to Get More of This Mineral

Posted: Jan 17, 2019


Pumping Iron: Four Ways to Get More of This Mineral

Iron is a mineral that is needed to form healthy red bloods. When iron levels are low, anemia can develop. Iron deficiency is the most common nutrient deficiency worldwide and women of childbearing age are particularly at risk. Because of this, it’s a good idea to include iron-rich foods in your diet every day. Here are four things you can do to make sure you get enough iron:

Eat More of It!
Animal sources of iron include red meat, dark poultry, fish, and liver. Plant sources include spinach, apricots, pumpkin seeds, quinoa, beans, and lentils. Generally speaking, the type of iron found in animal foods is better absorbed than iron found in plants. You enhance the absorption of iron from plant sources by pairing these with foods that are rich in vitamin C. For example, adding mandarin oranges to a spinach salad or tossing red peppers in to cooked quinoa.

Use Cast Iron Cookware.
Cast iron pots and pans will naturally impart iron into any foods prepared in them. The more acidic the food (think tomato-based recipes or applesauce) the more iron will leach into it.

Choose Sprouted Grain Breads.
Normally, iron is bound to compounds in grains called phytates. The sprouting process releases iron from the phytate bond leaving it more readily available for absorption by the body

Eat Dairy Products Seperately.
Calcium and iron compete for the same absorption channels in the gut. Eating high calcium foods like dairy separate from high iron foods means you’ll absorb more of these minerals.