Health & Wellness Guide

How To Increase Iron Levels Quickly

Health is our greatest wealth. Naturally, everyone wants to be healthy, and to do so, we need to follow some basic things, like exercising, eating a healthy diet, and managing stress. We all know how vitamins and minerals are essential for our health, and each one affects our body in many ways. It is important to get the right amount of nutrients daily, and one of the most important minerals needed for growth and development is iron.

Iron is a major component of hemoglobin, which provides protein to red blood cells that carry oxygen throughout the body. If your body has a low amount of iron, it will affect the production of this protein. In this article, we will learn how to increase iron levels quickly with the help of top iron-rich foods.

What Causes Iron Deficiency?

There are several reasons for iron deficiency, and it is essential to find and address the underlying condition. Some of the common causes of iron deficiency may include - 

• Inadequate dietary intake: Most commonly, iron deficiency occurs due to insufficient iron in the foods we eat.
• Blood loss due to heavy periods: Heavy blood flow during menstruation for a long time can lead to depletion of iron stored by the body.
• Vitamin C deficiency: It reduces iron absorption in the body, leading to iron deficiency.
• Increased iron needs: Certain life stages, such as pregnancy, can increase the body's iron requirement, and insufficient intake can increase the risk of low iron levels. 
• Genetics: According to an article by Medical News Today, blood-related genetic abnormalities can pass from a person to their child, and in many cases, these abnormalities may cause iron deficiency anemia.
• Chronic ailments: People with gastrointestinal disorders, cancer, or chronic heart failure are more prone to iron-deficiency anemia.
• Interacting with certain medicines: According to a research paper published by the National Institute of Health, iron can interact with certain medicines, which can affect iron levels negatively. 

As mentioned, iron-deficiency anemia can be an indicator of an underlying condition. It is essential to consult with your doctor and address the condition properly. 

Iron Deficiency Symptoms

Iron deficiency is diagnosed with a blood test. Physical symptoms are different and can vary in men and women, but some common low iron symptoms include the following:

• Fatigue
• Pale skin
• Dizziness
• Weakness 
• Headaches
• Cold feet and hands
• Irregular heartbeat
• Swelling of the tongue  
• Breathing difficulties
• Chest pain during physical activity

How much iron do you need daily for iron deficiency?

According to an article by the National Institutes of Health (NIH), Iron requirements can vary depending on age, gender, and life stage. This table shows recommended daily allowances (RDAs) for iron intake for different age groups and genders.  

How to increase iron levels quickly

Iron levels cannot be raised overnight. Generally, it takes 2-4 weeks to increase hemoglobin and 3-7 days to increase iron. Timing also depends on age, health, dietary changes of the person, and the cause of the deficiency. Some most common ways to quickly boost iron levels in your blood are the following - 

1. Add iron-rich foods to your diet

Eating foods that are rich in iron is the first place to start. These are some iron-rich foods that will help improve iron levels:

• Peas
• Eggs
• Pork
• Beans
• Raisins
• Seafood
• Apricots
• Red meat
• Tomatoes
• Dry fruits
• Dark green leafy vegetables

2. Include foods with vitamin C

Without vitamin C, our bodies have a difficult time metabolizing iron properly. Vitamin C facilitates absorption and increases iron levels in the blood. Foods that are rich in vitamin C include - 

• Kiwis
• Lemons
• Broccoli
• Oranges
• Tomatoes
• Grapefruit
• Strawberries

3. Don't forget Vitamin B12

Low levels of Vitamin B12 can cause iron deficiency. This important nutrient works together with iron to protect the body against anemia. Make sure to add foods that contain a good supply of Vitamin B12 to your diet, such as:

• Meat
• Fish
• Eggs
• Yogurt
• Chicken
• Beetroot
• Chickpeas

4. Get Juicy

A delicious and easy way to get the vitamins and minerals we need is by adding juice to your diet. Since most fruit and vegetable juices contain a rich amount of vitamins and minerals, you can easily boost your iron levels by drinking any of these delicious choices: 

• Prune juice
• Spinach juice
• Pumpkin juice
• Beetroot juice
• Flax & sesame seed juice

While fruits are a great source of iron and other crucial nutrients, they also contain high amounts of sugar and spike blood glucose levels. Consuming fruits in moderation is the key to managing this condition more effectively.

5. Reduce dairy products

Dairy products are a great source of vitamins and minerals, but they may negatively affect iron absorption. Although both are extremely important for your body, avoid consuming dairy and iron together. Don't mix iron supplements with dairy products like: 

• Milk
• Cheese
• Yogurt

There is nothing more important than being healthy. A diet rich in vitamins and minerals strengthens our bodies, immune systems, and even our minds. However, it is important to emphasize that balance is key. Strive for a diverse and balanced diet to get the right amount of minerals to maintain a healthy, vibrant life.

Eating foods high in iron, vitamin C, and B12 can help raise iron levels in the body; these are only general tips for dealing with iron-deficiency anemia. It is also essential to remember that dietary needs vary from person to person. What worked for your friend might not work for your body. Therefore, to address your specific condition, consulting a professional or registered dietician is of utmost importance.

Best Supplements for Iron Deficiency

 

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