5 Tips On How To Increase Your Iron

5 Tips On How To Increase Your Iron

Although it is very common, many people do not realise they have iron deficiency anaemia.  Iron deficiency anaemia is the most common type of anaemia.  It occurs when our body is low in iron.  Your body is able to store iron, however it is not able to produce it.   Therefore we must obtain our iron from foods or through supplementation.

Here are 5 easy ways you can increase your iron through diet

1.     Eat vitamin C rich foods with an iron rich meal. Eg: kiwi fruit, red capsicum, 1/2 lemon squeezed in water, berries.

2.     Include iron rich foods in your diet such as:  red meat and offal,  liver (try liver pate).  chicken, duck, turkey and fish also have iron.

3.     Include iron rich veggies and legumes in your diet daily:  broccoli, spinach, silver beet, fresh raw grated beetroot, kidney beans and lentils.  Almonds, pumpkin seeds, prunes.

4.     If you are really low in iron and need to supplement, take a quality powdered vitamin C supplement prior to your iron supplement.

5.     Coffee and tea may hinder absorption of iron, so don’t drink them close to your meal or supplementation.

Vegetarians, be mindful that you are getting enough Iron and B12. – You may have to supplement.

If you experience constipation due to your supplement, a naturopath should be able to help you find a supplement that does not cause this side effect.

If you experience any of the symptoms listed below, get your blood checked with your doctor.  You can have your iron checked with a simple blood test through your GP.  Your doctor will do a complete blood count (CBC) as well as iron and ferritin (your iron stores). 

Sometimes the test will come back within range, however as a naturopath, I like to see your Iron stores within optimal range, not just within range.   At the lower end is not always good enough for optimal health and well being.    This means, I don’t want to see your iron and ferritin at the lower end of normal, as you can still be experiencing fatigue and several of the common symptoms listed below. 

Symptoms of low iron may include:

Fatigue

Weakness

Shortness of breath

Dizziness

Headaches

Brittle nails

Pale skin and

Tongue swelling, soreness and a pale tongue

Irregular or fast heartbeat

Unusual food cravings

Please consult your doctor if you are experiencing any of these symptoms.

 

If you believe you have issues with low iron, iron absorption due to your gut health or menstrual issues, please get in touch to find out more about how I can help.  You can book a FREE 10min phone consultation online: http://lovethyhealth.com.au/contact/

Christine Carley

Naturopath BHlthSc. (Nat) NHAA ECNH

Christine Carley is a qualified naturopath supporting her clients with chronic conditions, hormonal and gut health, stress, anxiety, fatigue and sleep.  She has a strong commitment to her clients and offers ongoing holistic treatment plans.   She has been facilitating trans-personal practices for 17 years.  She currently practices at Western Health Collective in West Footscray, Melbourne, Australia and is available for online consultations.

 

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