Ways & How

How to Increase Iron Levels in Blood - A 5 Step Tutorial

How to Increase Iron Levels in Blood - A 5 Step Tutorial

Iron is an important mineral needed for the human body to function well.  It is a vital element of hemoglobin, which is the oxygen-transport present in the red blood cells.  It is also essential in the production of adenosine triphosphate (ATP), which is our body’s source of energy.  Iron can also be stored in our muscles, bone marrow, spleen, and liver.  A deficiency in iron can lead to anemia, fatigue, and irritability.  Weakness is a common manifestation of iron deficiency because body cells do not get enough oxygen.  People who are at great risk of incurring iron deficiency are children, pregnant women, and young women during their reproductive years. If you’ve been told you have a low iron level, you have to think of ways to increase it.  However, how to increase iron levels in blood can be challenging since only a small portion (about 1g) out of every 10-20g eaten can actually be absorbed by the body.  Here are some ways to do it:

  1. Eat plenty of meat.  Studies show that heme iron found in organ meats is more quickly absorbed than the nonheme form found in plants.  So have some good servings of dark-meat chicken, pork, beef, lamb, oysters, and liver to help increase your iron level.

  2. Consume green, leafy vegetables.  Do not set aside those veggies.  If eaten along with your serving of red meat or Vitamin C-rich foods, these veggies can greatly increase your iron level and can help you maintain a balanced diet.  Nonheme iron found in broccoli, spinach, kale, and collard greens is absorbed more when paired with heme iron or Vitamin C.

  3. Add servings of other iron-containing foods in your meals.  Fortify your iron absorption by including in your diet other iron-rich foods aside from organ meats and green, leafy vegetables.  You can try out iron-enriched breads and cereals, dried fruits, beans, and legumes.  You can also include a glass of prune juice in your meal.  It has been discovered that prune juice contains about 3 mg of iron per cup.  Also take in Vitamin C-rich foods since the vitamin is known to enhance iron absorption in the intestine.  Consume them together with iron-rich foods.

  4. Take iron supplements.  If all other dietary methods have not succeeded in boosting your blood-iron levels, then take iron supplements as prescribed by your physician.  Do not attempt to self-treat iron deficiency as this could lead to serious ailments or conditions.  Always consult your physician for the best way to increase your blood-iron level.  You can also drink a glass of orange juice to boost your iron absorption when taking iron supplements.

  5. Steer away from foods that inhibit iron absorption.  If you need to increase the iron level in your blood, then you’ve got to avoid a diet that reduces iron absorption.  If it can’t be avoided, you can also wait a few hours after an iron-containing meal to eat these foods.  Coffee, eggs, and foods high in calcium, fiber, and soy protein are examples of these foods that hinder iron absorption in the body.

How to increase iron levels in blood is an important part in maintaining a healthy body.  Menstruating women, in particular, should pay close attention to their iron levels since monthly blood loss may result to depressed blood iron levels.  You also have to stretch your patience since an increase in iron level does not happen overnight.  It takes time.  It can even take several months before you see an improvement in your blood-iron level.  But, just stick to your iron-rich diet and eventually you will achieve the desired result.

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