My iron has always been on the low side because I’m a vegetarian, a runner & a menstruating female. However, I’m happy to say that my iron levels are normal now and they don’t hold me back from donating blood regularly and running long distances.
Below I have my tips to prevent iron deficiency along with a higher iron meal plan!
Tips To Prevent Iron Deficiency:
1. Plan Meals Around Iron-Rich Foods. in the plant world, iron-rich foods can be hard to find, but not impossible! My favourite plant-based iron-rich foods are pumpkin seeds, cooked spinach, lentils and tempeh – try to include these in your diet most day!
2. Have a Source of Vitamin C With Iron-Rich Foods To enhance the absorption of iron, try combining iron-rich foods with a source of vitamin c. My favourite combination is pasta sauce with legume pastas!
3. Don’t Consume Calcium-Rich Foods with Iron. Having a calcium supplement with and iron supplement will reduce the amount of iron you absorb at one time – same goes with a high calcium meal! Try to consume calcium supplements and calcium-rich foods (such as plant-milk) at a different time than when you take your iron supplement.
4. Have Coffee Outside of Mealtimes. The polyphenols found in coffee and tea are major inhibitors of iron absorption – so best to have you coffee outside of mealtimes and when you take your iron supplement
5. Use Cast Iron For Cooking. Using cast-iron cookware is a natural and convenient way to increase the iron content in your meals. Compared to using Teflon-coated, nonstick cookware, cast-iron pots and pans may increase the iron content of the foods cooked in them by up to 16%.
