Having low iron levels can really suck their symptoms such as fatigue dizziness dry skin sometimes even hair loss with low iron tips to boost your iron absorption and also increase your iron levels.
Hello hello welcome back to the whole happy life by Andrea for today's article we are talking about iron levels the reason I picked this topic is I cheated my thesis on iron fortification what is a topic that is near and dear to my heart so let's talk about that today. As always all of the references and the links that I used to create this article are in the descriptions I invite you to read them if you're looking for more information before we begin I need to say something really important and that is we are not going to talk about supplements in his article the reason for this is iron supplement should not be taken unless you spoken to your doctor it's really important to get your iron levels tested so you know where they're at and then you can talk to your doctor and decide if a supplement is right for you when it comes to iron too much is not a good thing and too little a lot of things he definitely don't want to take supplements unless you absolutely have to now that's out of the way again set timer one is to eat more iron rich foods have to mention it because sometimes we end up in a rut and when we're in a rut we don't eat a variety of foods are eating the same things again and again and that can limit the variety of nutrients we get so it's really important to eat a variety of food and to get your iron rich foods on a regular basis not this once or twice a week but every single day the which foods have iron a lot of foods have iron I can't possibly list all of them but basically meat Seafood beans lentils as well as grains and some nuts and seeds and also some fruits and veggies have iron in them to my suggestion is to go online look for a list of iron rich foods and pick the ones that you think you can have on a regular basis the things that you like and put them down on a sheet of paper and stick that on the fridge that way you're able to look at that list every single day and you're more likely to eat those items now she wants to make your life easier I already have a solution for you I already have this for you start a list for omnivores and I have a list for vegans and vegetarians you can print these lists and stick them up on your fridge and they have little check boxes on them so you can check off the foods that you want to enjoy more often for the Foods on the list I would suggest picking whole food and minimally processed foods typically Whole Foods and minimally processed foods have a lot more iron than hyper processed foods before we move on to the next if I need to mention that they're two different kinds of iron in our food does heme iron that's found in animal foods and then there's non-heme iron that's found in plant Foods as well as animal Foods heme Iron is generally better absorbed and non-heme iron is a little harder to absorb so there are things that you can do to boost the absorption of that non-heme iron and that's what I'm going to discuss in the rest of the article so let's move on to number two eat something with vitamin C with your iron-rich meals so vitamin C can help boost the iron absorption so a very simple thing that you can do is every single time to eat iron-rich foods pair them with vitamin c-rich Foods as an example let's say you were to eat beans beans are a source of iron if you pair those beans with tomatoes that will boost your iron level another example is almonds almonds have iron and iron and almonds and non-heme type and it's difficult to absorb so you can have the Ottomans with strawberries or an orange that has vitamin C and that will help you absorb that I earn a lot better if you're interested in a list of vitamin c-rich Foods as well as combinations of iron and vitamin C I do have that in my info God what you can find in the description as well as the pin comment you could print those sheets out and again you can stick them up on your fridge as well if number three soap and straighten your beans lentils and Grains are you cook them if you eat beans lentils and Grains they can be a source of iron but it can be very difficult to observe that iron because of something no one is phytic acid or fighting these phytates make it really difficult to observe the iron because they kind of lock that iron up so what can you do with their number of things that you can do you can soak you can ferment you can Sprout but to be honest for the majority of people from menting and sprouting their beans and lentils has too much work so that you could try if you've never soaked before I do have some information below very simple the basically what I do is before I cook any beans and lentils are grains I will soak them in water overnight strain the water out and then cook it in freshwater and that makes it easier to digest them and also makes it easier to phone number for avoid coffee and tea with your meals and I'm not saying to avoid coffee and tea all the time with your meals both coffee and tea have compound such as caffeine make it hard to absorb iron in fact in one study just one cup of black tea reduce the absorption of iron from a meal like 60% so that's the significant about and one simple change you make is to not have coffee and tea with your meals have it in between your meals set timer 5 avoid calcium supplements with your nails calcium make it harder to absorb iron if you are struggling with your iron levels and that's a you take calcium supplements try not to take with your iron-rich meals take them separately and I would also apply this knowledge to fortified beverages so if you're drinking fortified plant milk and you are really struggling with your iron levels maybe it's a better idea to take them separately from your iron rich foods to avoid taking over-the-counter antacids unless you absolutely need to take them a doctor prescribe and tosses if your doctor has prescribed and please do take them this is a discussion for you to have with your doctor to take Tums every single day after me out and made me feel better but I did not realize the harm in doing so when we take and acid touches tongue it reduces her stomach acid what are stomach acid really really important for us to digest food and to actually absorb iron if your stomach acid levels are low because of something like antacids or low in general it can be very difficult to absorb iron if you're popping antacids like pounds please don't find another solution for your digestive issues talk to her doctor to see if there's something else that you could do now even if you don't if you could have those stomach acid a lot of people have low stomach acid do in my info guide I have more information on low stomach acid symptoms you can read through that and see if you have any of the symptoms and I also have a few suggestions September seven is to use non enameled cast-iron cookware there are studies that show that if you cook in cast iron cookware especially new cast iron cookware and you're cooking something that is acidic that is moist cooking for a long time maybe something like applesauce there is some iron from the cast iron cookware that ends up in the food and then you end up observing it so it is kind of like an atom of iron has a problem with this is the majority of foods we cook we're not really cooking for that long and they're typically dry so you can't rely on this as a source of iron by any means and I have anyone in your family who has very high iron levels and you have very young children to you may not want to cook in cast iron for them because they may not need the extra iron but let's say you've tried everything in this article and let's say you're also taking doctor prescribed supplements and your iron levels are still not budging there might be something else at play you need to get to the root cause of the problem and in order to do that you need to talk to your doctor have a deeper discussion with them things like celiac disease if you have undiagnosed celiac disease you have no idea it was because of that gut inflammation in your body is unable to absorb iron same with something like Crohn's disease also if you have heavy menstrual bleeding that can also cause low iron so this is definitely something that you want to discuss with the doctor to figure out if there's something else going on and want to address that problem maybe your iron levels will go up to get pregnant. You're so if you are planning to have children and trying to get pregnant it is very important to know what your iron levels are if you haven't gotten them tested already go to your doctor and get them tested because a lot of women go through proficiency anemia when they are pregnant do something to keep in mind to get your iron levels up before you get pregnant if you can talk to her doctor and get those levels tested anyway.
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