How to Increase the Absorption of Iron from Foods

Here are some tips to help increase the absorption of iron from foods:

1. Pair iron-rich foods with vitamin C. Vitamin C helps to convert non-heme iron (the type of iron found in plant foods) into heme iron (the type of iron found in animal foods), which is more easily absorbed by the body. Good sources of vitamin C include citrus fruits, strawberries, kiwi, bell peppers, and broccoli.

2. Avoid consuming tea or coffee with iron-rich meals. The tannins in tea and coffee can bind to iron and prevent its absorption. It is best to avoid consuming these beverages within an hour of eating iron-rich foods.

3. Cook in cast iron cookware. Cast iron cookware can leach iron into food, which can increase the iron content of your meals. This is especially beneficial for those who are at risk for iron deficiency.

4. Sprinkle some meat tenderizer on your food. Meat tenderizers contain an enzyme called papain, which can help to break down the proteins in meat and make the iron more accessible for absorption.

5. Take an iron supplement if needed. If you are unable to get enough iron from your diet, you may need to take an iron supplement. This is especially important for women who are pregnant or breastfeeding, as well as for people with certain medical conditions, such as celiac disease or Crohn's disease.

By following these tips, you can increase the absorption of iron from foods and help to ensure that you are getting the iron you need.

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