17/06/2026
How to Ensure Sufficient Iron Intake?
The best sources of iron are animal-based foods, as they contain a form of iron that is easily utilized by the body. Beef, and especially beef liver, are excellent examples.
Seafood, fish, and other types of meat are good iron sources too. Among plant-based foods, spinach, quinoa, pulses, dark chocolate, and nuts contain higher amounts of iron.
There are several ways to increase or decrease the absorption of iron, depending on whether one wants to raise or lower their iron intake.
The following strategies help increase the amount of iron absorbed:
> Eating citrus fruits or vitamin C-rich foods with meals.
> Eating animal protein, meat, fish, or eggs alongside plant-based foods (this also increases the utilization of iron from plant-based foods).
> Supplementing vitamin A on its own, which increases ferritin and haemoglobin levels.
The following methods help decrease the amount of iron absorbed:
> Eating calcium-rich foods, such as dairy, with meals.
> Drinking coffee or tea with meals.
> Consuming fibre from whole wheat grains, which significantly decreases iron absorption.
> Avoiding cooking with iron pots.
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