How to Eat More Iron

It's easy to get enough iron in your diet without gulping down cans of spinach like everyone's favorite cartoon sailor, Popeye.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Chicken
• Dried Fruits
• Egg Yolks
• Fish
• Green Leafy Vegetables
• Meats
• Cast-iron Pots

1. Eat chicken, fish, egg yolks and red meat.
2. Feast on dark green, leafy vegetables such as chard; kale; spinach; endive; and mustard, collard and turnip greens.
3. Snack on high-iron dried fruits such as prunes, apricots, dates, figs, peaches and raisins.
4. Start off your day with iron-fortified cereals and breads for breakfast.
5. Eat iron-rich foods in combination with foods that are high in vitamin C to better absorb the iron. For example, have spinach salad with orange slices or eggs with grapefruit juice.
6. Eat foods that are naturally high in both iron and vitamin C, such as broccoli and bok choy.
7. Cook in cast-iron pots. Iron will be absorbed into the food, especially acidic foods such as tomato sauce.
8. Drink tea between meals, not with them. Tea contains tannin, which blocks the absorption of iron. Herbal tea is a good alternative.
9. Add 1 to 2 tbsp. blackstrap molasses, which is high in both calcium and iron, to hot water as a substitute for coffee or tea.

Tips & Warnings

• Keep in mind that iron deficiency has become fairly common, especially among young women and children.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.