HOW TO IMPROVE LOW IRON LEVELS (7 science-backed tips!)

Summary

This video offers seven evidence-based tips to enhance iron absorption and increase iron levels, essential for combating symptoms like fatigue and dizziness. It emphasizes the importance of consuming a variety of iron-rich foods daily, pairing them with vitamin C to boost absorption, and using non-enameled cast iron cookware. Additionally, it advises against consuming coffee and tea with meals, taking calcium supplements simultaneously, and overusing antacids, as these can hinder iron absorption. The video also touches on the significance of identifying underlying causes of low iron levels with professional medical advice, especially for women planning pregnancy.

Takeaways

• 🍽️ Consuming a variety of iron-rich foods daily is crucial for maintaining iron levels and preventing deficiencies.
• 🥩 Both heme iron from animal sources and non-heme iron from plant sources are important, but heme iron is more easily absorbed by the body.
• 🍊 Pairing iron-rich foods with vitamin C can significantly enhance iron absorption due to the properties of vitamin C.
• 🌾 Soaking and straining beans, lentils, and grains before cooking can reduce phytic acid levels, improving iron availability.
• ☕ Avoiding coffee and tea during meals can prevent their compounds from inhibiting iron absorption.
• 💊 Taking calcium supplements or consuming fortified beverages with meals can interfere with iron absorption, so they should be taken separately.
• 💊 Over-the-counter antacids can reduce stomach acid, which is necessary for digesting food and absorbing iron, so they should be used cautiously.
• 🍳 Using non-enameled cast iron cookware can provide an additional source of iron, especially when cooking acidic and moist foods for a long time.
• 👩‍⚕️ If iron levels remain low despite dietary changes and supplementation, it's important to consult a doctor to explore underlying health issues.
• 🤰 Women planning to become pregnant should check their iron levels and aim to improve them before conception to prevent iron deficiency anemia during pregnancy.

Q & A

What are some common symptoms of low iron levels?

Common symptoms of low iron levels include fatigue, dizziness, dry skin, and sometimes even hair loss.

Why is it important to eat a variety of iron-rich foods regularly?

Eating a variety of iron-rich foods regularly is important to ensure a diverse intake of nutrients and to avoid limiting the body's access to essential iron.

What types of foods are typically rich in iron?

Foods rich in iron include meats, seafood, beans, lentils, grains, nuts, seeds, and some fruits and vegetables.

What is the difference between heme iron and non-heme iron?

Heme iron is found in animal foods and is generally better absorbed, while non-heme iron is found in both plant and animal foods and is slightly harder to absorb.

How can vitamin C help with iron absorption?

Vitamin C can boost iron absorption by pairing iron-rich foods with vitamin C rich foods, which enhances the body's ability to absorb non-heme iron.

Why should you avoid consuming coffee and tea with meals if you're trying to increase iron levels?

Coffee and tea contain compounds like caffeine, tannins, and polyphenols that can inhibit iron absorption, with one study showing a 60% reduction in iron absorption from a meal with just one cup of black tea.

What is the impact of calcium supplements on iron absorption?

Calcium makes it harder to absorb iron, so it's recommended to take calcium supplements separately from iron-rich meals to avoid interference.

Why should over-the-counter antacids be avoided when trying to increase iron levels?

Over-the-counter antacids reduce stomach acid, which is crucial for digesting food and absorbing iron. Low stomach acid levels can make it difficult to absorb iron effectively.

How can cooking with non-enameled cast iron cookware potentially increase iron intake?

Cooking acidic, moist foods for a long time in new cast iron cookware can leach iron from the cookware into the food, providing an additional source of iron.

What should you do if you've tried all the tips in the video and your iron levels are still not improving?

If iron levels are not improving despite following the tips and taking prescribed supplements, it's important to consult a doctor to explore underlying causes such as celiac disease, Crohn's disease, or heavy menstrual bleeding.

Why is it particularly important for women of childbearing age who are planning to get pregnant to check their iron levels?

It's important because many women experience iron deficiency anemia during pregnancy. Knowing and improving iron levels before getting pregnant can help prevent complications.