Do you have low iron in your diet? Here are a few tips to increase iron and improve absorption.
Low iron can result in symptoms such as extreme fatigue, weakness, pale skin, headaches, cold hands, and a rapid heartbeat. Data from the 2006 Canadian provincial nutrition surveys indicate that ~10% of women under the age of 50 years have low iron (Cooper et al, 2006). A recent study completed by the University of British Columbia found that more than 80% of pregnant individuals were likely iron-deficient in late pregnancy despite taking daily prenatal supplements that provided 100% of the daily iron recommendations (Cochrane et al, 2022). Fortunately, there are ways to help improve iron consumption and absorption through diet modification.
Iron comes in two forms, heme iron from animal protein and nonheme iron derived from both plant and animal sources. Iron absorption varies depending on the dietary source. Roughly 10% of the daily iron consumption comes from heme iron and it is very well absorbed in the body. Approximately 90% comes from nonheme iron, however, absorption of nonheme iron varies considerably based on other variables.
Obviously eating heme iron-rich foods like oysters and red meats is a way to increase iron consumption, but there are additional ways to increase the absorption of nonheme iron. Animal protein contains a peptide called the MFP factor that promotes the absorption of nonheme iron. Vitamin C also enhances the absorption of iron (Whitney et al, 2016). Therefore, pairing your meals high in nonheme iron with animal protein and vitamin C can enhance absorption.
Alternatively, some dietary factors inhibit nonheme iron absorption like phytates found in legumes, whole grains, and rice; calcium found in milk products and polyphenols like tannic acid found in coffee, tea, grains, red wine, and oregano (Whitney et al, 2016).
Using cast iron pots and pans can also increase the iron content of foods. Studies show that cast iron cookware can increase the iron content of foods by 16% (Kulkarni et al, 2013). Studies also show that using a cast iron ingot like the luck iron fish may also aid in iron absorption and prevent iron deficiency (Armstrong, 2017). That said, always talk to your physician regarding your personal health profile and ensure you have low iron prior to starting any form of supplementation.
References
Armstrong, G. R., Dewey, C. E., & Summerlee, A. J. (2017). Iron release from the Lucky Iron fish: Safety considerations. Asia Pacific journal of clinical nutrition, 26(1), 148-155.
Cochrane, K. M., Hutcheon, J. A., & Karakochuk, C. D. (2022). Iron-Deficiency Prevalence and Supplementation Practices Among Pregnant Women: A Secondary Data Analysis From a Clinical Trial in Vancouver, Canada. The Journal of Nutrition, 152(10), 2238-2244.
Cooper, M. J., Cockell, K. A., & L’abbé, M. R. (2006). The iron status of Canadian adolescents and adults: current knowledge and practical implications. Canadian Journal of Dietetic Practice and Research, 67(3), 130-138.
Kulkarni, S. A., Ekbote, V. H., Sonawane, A., Jeyakumar, A., Chiplonkar, S. A., & Khadilkar, A. V. (2013). Beneficial effect of iron pot cooking on iron status. The Indian Journal of Pediatrics, 80(12), 985-989.
Whitney, E. N., Rolfes, S. R., Hammond, G., Piche, L.A. (2016). Chapter 14. Understanding Nutrition (pp. 455-456). Andover: Cengage Learning.