5 Ways To Increase Iron Levels In Your Blood

To raise the iron levels in your blood, avoid certain food combinations that make it harder for your body to absorb the iron and eat more of the food combinations that make it easier.
5 ways to increase iron levels in your blood

Iron is a trace element that is essential for the formation of hemoglobin and red blood cells. It is therefore important to have proper levels of iron in your blood as it is essential for a healthy body. In this article you will be able to read about 5 ways to increase iron levels in your blood!

When iron levels go down, your tissues do not get enough oxygen and this can cause weakness, fatigue and anemia. If your doctor has told you that you have an iron deficiency, check the following advice.

1. Eat foods rich in iron

Red meat

To maintain good iron levels in the blood, it is important to eat a healthy, balanced diet. The main cause of low iron is poor nutrition. Since iron is a mineral, you can find it naturally in foods, both animal and plant based.

  • Iron found in animal-based foods is the kind your body absorbs more easily. The main source is meat (especially red meat).
  • Iron found in plants is absorbed more slowly, but it is just as good for you. The best options are legumes, green vegetables and tree nuts.

2. Increase the consumption of vitamin C.

In order for iron to be well absorbed, it must be converted to ferritin. This process is done using the gastric juice in your body. It should contain hydrochloric acid and vitamin C. Therefore, you should include the acidic vitamin C-rich foods in your diet: Lemons, oranges, broccoli and peppers are good options.

Note: Although vitamin C is important for your immune system and iron absorption, too much of it can cause a folic acid deficiency. It is best to consume a maximum of two citrus fruits a day.

Foods that block iron

Glass of milk

Just as there are foods that cause iron levels to rise, there are others that you should avoid.

These foods are:

  • Egg. The phosvitin they contain prevents your body from absorbing plant-based iron.
  • Milk. Calcium in dairy products inhibits iron absorption from animal and plant products when you eat more than 300 mg a day.
  • Tea. The oxalate in it affects the absorption of iron from plants. It is not recommended to drink tea with foods that are high in iron.
  • Chocolate and coffee. Their phenolic compounds inhibit iron absorption from plants.
  • Nuts. The phytates they and other seeds contain act as strong iron blockers and can reduce the absorption of iron 50-65%.

If your doctor has diagnosed you with anemia or an iron deficiency, avoid these foods as much as possible.

4. Iron supplements

If you are pregnant, it is recommended to take iron supplements to cover the energy requirements that are in your body and your growing baby. Iron is important in a baby’s development.

  • Depending on why your iron levels are low, consult your doctor before starting a supplement.
  • But supplements are not necessary in all cases, and not all supplements are right for everyone.

If you have been diagnosed with an iron deficiency and after a few months discover that you are pregnant, tell your doctor so that he can take a blood sample. Then they can tell you if you need to make changes to your diet.

5. Avoid large amounts of dietary fiber

Healthy breakfast

Dietary fiber has several important jobs in your body, which regulate digestion, help reduce cholesterol levels in the blood and protect you from some chronic diseases, such as colonial neoplasms. While eating fiber is great for you, eating too much fiber can be counterproductive when you have low levels of iron in your blood.

  • As it is a laxative, iron passes faster through your digestive system.
  • This means that less iron is absorbed.

Lettuce to increase iron levels

Although these tips are quite simple, you may not know where to start raising the iron levels in your blood. In this case, try this salad and enjoy making it to your liking.


  • Steak or other red meat (150 g)
  • 1 cup raw arugula, rinsed (100 g)
  • 1 cup raw baby spinach, rinsed (100 g)
  • Sliced ​​grapefruit, without peel or seeds
  • Salt and freshly ground pepper (to taste)


  • Season the steak or other red meat and grill it.
  • Cut the grilled meat into mouth-sized pieces.
  • In a bowl, combine meat, vegetables and grapefruit.
  • Season it with a little salt and freshly ground pepper and eat it immediately.

Do you know another recipe that is good for increasing iron levels? How do you think your iron intake is doing?

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button