Iron absorption is an important process for the body because iron is required for many vital functions such as blood production, oxygen transport and energy production.
However, some people may experience iron deficiency or low iron absorption issues.
Fortunately, there are some foods that increase iron absorption.
These foods contain vitamins and minerals that support iron absorption.
Ingredients such as vitamin C, citric acid, and folic acid can help the body absorb iron better.
In addition, foods such as nuts, seeds, green leafy vegetables and citrus fruits can also be effective in increasing iron absorption.
Consuming these foods regularly can be an important factor for iron absorption and therefore overall health.
However, if you are experiencing iron deficiency or absorption problems, it is important to seek advice from a healthcare professional.
- Vitamin C: Vitamin C plays an important role in increasing iron absorption. Fruits such as oranges, grapefruit, lemons, strawberries, kiwi and green leafy vegetables are rich in vitamin C.
- Citrus fruits: Citrus fruits contain both vitamin C and citric acid, which can increase iron absorption. You can consume citrus fruits such as orange, tangerine, lemon.
- Capsicum: Capsicum contains high amounts of vitamin C and can increase iron absorption.
- Broccoli: Broccoli contains both vitamin C and folic acid. Folic acid supports iron absorption.
- Green Leafy Vegetables: Green leafy vegetables such as spinach, chard and lettuce contain both iron and vitamin C and folic acid, which help increase iron absorption.
- Nuts and Seeds: Nuts and seeds contain iron and are also rich in vitamins and minerals. Especially pumpkin seeds, sunflower seeds, almonds, walnuts and hazelnuts are iron-rich options.
- Dried Legumes: Dried legumes such as lentils, chickpeas, beans contain iron and are a source of vegetable protein.
- Black Grapes and Pomegranates: Black grapes and pomegranates are fruits with high iron content. Also, pomegranate juice can increase iron absorption.
Eating these foods in a balanced way can help increase iron absorption. However, if you are suffering from iron deficiency or absorption problems, it is important to consult a healthcare professional. Because iron supplements or other treatment methods may be needed.
