7 foods that boost iron absorption

What you eat alongside iron-rich foods matters as much as the iron itself. The 7 foods in this article either contain easily absorbed iron or help your body absorb more of the iron in plant foods.

Why does absorption matter?

The iron in legumes, leafy green vegetables, dried fruit and whole grains (non-heme iron) is not absorbed very well. When the same meal includes vitamin C, or heme iron from meat, poultry or fish, more of it is absorbed. Your body cannot store vitamin C, so you need it from food every day.

7 foods that boost absorption

1. Red meat. The heme iron in red meat is absorbed more easily than iron from plant sources, and it helps you make use of the iron in the vegetables and legumes on the same plate. Choose lean cuts and cook them thoroughly so no pink remains.

2. Chicken and turkey. Poultry also contains heme iron. Adding a little chicken to chickpea, lentil or vegetable dishes supports the iron absorption of that meal. Always cook chicken and turkey thoroughly.

3. Fish. Fish such as anchovies, sardines, salmon and trout also contain heme iron. Around 180 to 360 grams of well-cooked fish a week is beneficial in pregnancy. Avoid high-mercury fish such as swordfish, shark and marlin.

4. Citrus fruit. Oranges, mandarins and lemons are good sources of vitamin C. Squeezing lemon over lentil soup or salad, or having an orange with your meal, is an easy start. If you have reflux, have citrus fruit earlier in the day rather than late in the evening.

5. Peppers. Red, green or long green peppers are a good source of vitamin C. Adding fresh peppers to your breakfast eggs, or to the salad served with beans or chickpeas, supports absorption.

6. Broccoli and Brussels sprouts. Both are good sources of vitamin C and make a good side dish for meat or legume dishes.

7. Strawberries and other fresh fruit. Strawberries are also a good source of vitamin C. Having a bowl of strawberries or seasonal fruit instead of dessert after an iron-rich meal helps you get more from the iron on your plate.

Easy pairings

• Lentil soup with plenty of lemon
• Bean or chickpea stew with a shepherd's salad full of peppers
• Spinach or chard with ground meat, and an orange on the side
• A breakfast of well-cooked eggs, fresh peppers and a mandarin
• Bulgur pilaf with chicken and broccoli
• Grilled fish with a green salad dressed with lemon

Keep the absorption blockers in mind

Tea and coffee, the calcium in dairy and bran-heavy grains can reduce iron absorption. You don't need to give them up; just avoid having them at the same time as your iron-rich meal. Drink your tea at least half an hour after eating, and if you take iron tablets, leave about 2 hours between your tea and your iron tablets. Total daily caffeine should not exceed 200 mg.

“The best way to get the most from iron is to put iron-rich food on the same plate as the right partner.”

Food alone may not correct anemia. If a blood test shows iron deficiency, keep up the treatment your doctor recommends, and let your doctor know if symptoms such as tiredness, breathlessness or palpitations get worse.