Iron is often overlooked, yet it plays a crucial role in our health, contributing to the normal formation of red blood cells and haemoglobin, facilitating oxygen transport and helping to reduce tiredness and fatigue.
During a recent interview, Vitabiotics, a vitamin company, spoke with nutritionist Lucia Stansbie, who offered insightful and simple methods for increasing iron levels naturally.
One of Stansbie’s key recommendations is to enhance the absorption of iron from food by pairing it with vitamin C-rich items.
“Ensuring that our meals are as nutritious as possible is key to supporting our health and overall well-being. One of my favourite tips to increase iron absorption, especially from plant-based sources like spinach, chickpeas, or tofu, is to pair them with a source of vitamin C,” she explains.
According to research, vitamin C can increase iron absorption by storing plant-based iron in a form that your body can easily absorb. This is both a simple and effective way for those looking to safeguard their recommended iron intake.
She shares that herbs are also surprisingly rich in iron.
“On top of being tasty and capable of elevating the flavour of every dish. Sprinkling a small amount of herbs like parsley, oregano or thyme over your dishes is an easy way to make sure you keep adding iron sources to your meals,” suggests Stansbie.
Offering one of her favourite tips, she says, “Couple iron-rich foods, especially plant-based options like spinach, chickpeas or tofu, with sources of vitamin C. Think raw bell peppers or a splash of lemon juice over your salad.
“Research shows that vitamin C can convert plant-based iron into a more absorbable form for the body, making this a simple yet effective strategy.”
However, even the most iron-rich diets can face challenges. With around 80% of the world engaging in daily caffeine consumption, it’s essential to consider its effects on iron absorption.
Stansbie cautions, “Caffeine can inhibit your iron absorption due to compounds found in drinks like tea and coffee that bind with iron in your digestive system.
“To be on the safe side, wait at least two hours after consuming food to have a caffeinated beverage to give your body enough time to absorb the iron from your meal.”
Snacking is also a strategic way to boost iron throughout the day.
Stansbie recommends iron-rich snacks such as roasted chickpeas, hummus, dried apricots and tahini spread, which is rich in iron and pairs well with vitamin C-rich blueberries.
To further maximise iron intake, Stansbie advises soaking beans, peas and lentils overnight.
“These foods naturally contain phytates, which are another component that can inhibit the absorption of iron.
“Soaking your beans overnight before cooking can help break down those phytates and can be especially beneficial for those following a plant-based diet, where consuming enough iron can be a bit more difficult.”
For many, dietary intake may not suffice.
The nutritionist acknowledges that iron supplements can be vital for those with specific needs, especially menstruating women or anyone experiencing significant blood loss.
The NHS recommends a daily iron intake to be around:
- 8.7mg a day for men aged 19 and over.
- 14.8mg a day for women aged 19 to 49.
- 8.7mg a day for women aged 50 and over, women menstruating after the age of 50 may need the same amount of iron as women aged 19 to 49.
“Iron supplements work best on an empty stomach paired with a vitamin C source, like a glass of orange juice, to aid absorption,” she states.
Interestingly, cooking techniques also play a role in iron availability.
Research suggests that using cast iron cookware can enhance iron intake by transferring small amounts of iron into the food.
Stansbie reveals, “Cooking with cast iron pans can be an easy way to up your iron intake. Studies have shown that cooking acidic foods, such as tomato sauce, in a cast iron pan can increase iron content up to 2-5mg per serving.”
“This happens as the iron from cookware reacts with the acid and the moisture in foods, releasing plant-based iron in an easily absorbable form. The longer a food is cooked and the more it is stirred, the higher the amount of iron.”
She recommends dishes like egg shakshuka (middle Eastern meal of poached eggs in a simmering tomato sauce with spices) or a simple tomato sauce prepared in cast iron for an easy boost.
