Iron is an indispensable mineral that is crucial for various bodily functions. For example, iron deficiency can lead to fatigue, weakened resistance or impaired concentration. Are you looking to supplement an iron deficiency? In this blog, we share several foods that are naturally rich in iron.

What is the cause of iron deficiency?

Iron deficiency can have several causes, including an unbalanced diet, blood loss from menstruation or an underlying medical condition. Symptoms include fatigue, dizziness, cold hands and shortness of breath. In this blog, learn more about the symptoms and possible causes of iron deficiency.

Supplementing an iron deficiency with food

It is good to know that there are 2 types of iron: heme iron & non-heme iron. Heme iron is found only in animal products while non-heme iron is found in both animal and plant foods. Non-heme iron is less easily absorbed by the body, so when you only take in plant foods, you run a greater risk of iron deficiency. However, vitamin C does allow non-heme iron to be better absorbed by the body, so eat vitamin C-rich foods such as bell peppers, Brussels sprouts, oranges or kiwi at every meal.

Our iron bisglycinate supplement contains vitamin C for optimal absorption.

Iron-rich foods

Red meat: Lean beef and lamb are excellent sources of heme iron, which is easily absorbed by the body.

Green leafy vegetables: Leafy vegetables such as spinach, kale and endive contain non-heme iron. While this is not absorbed as well as heme iron, spinach also contains vitamin C which in turn promotes absorption!

Legumes: Beans, lentils and chickpeas are good plant sources of iron.

Nuts and seeds: Almonds, pumpkin seeds and cashews are delicious and nutritious snacks high in iron.

Whole grain cereals: Quinoa, oatmeal and bulgur contribute to your daily iron intake.

Tips for optimal iron absorption

Combine iron-rich foods with vitamin C-rich foods to increase absorption. Do you prefer to choose an iron supplement? Then avoid taking iron supplements and calcium-rich foods at the same time, as calcium can reduce iron absorption. 

Coffee and tea can also reduce the absorption of iron, so prefer to leave this too at the time you take iron-rich foods or an iron supplement.

Would you like to start using (iron) supplements? Then ask for a supplements consultation so you can be sure you are using the right supplements, dosages and combinations. For example, an iron supplement is not recommended in cases of hemochromatosis or specific medication use.