1. Always choose cereal, grain and pasta products that have
been fortified with iron. There is a fantastic variety to choose
from.
2.
Include two servings of dark, leafy greens in your diet daily.
This superstar category of food is an excellent source of iron
and an absolute powerhouse when it comes to disease-busting
nutrition. Spinach, collards, kale, turnip greens, Swiss chard
and romaine lettuce contain a synergistic blend of antioxidant
carotenoids, B-vitamins, vitamins C and E and many other minerals
in addition to iron.
3.
Consume two servings of beans/legumes daily. This economical,
versatile, super-nutritious category of food delivers a delicious
and satisfying source of iron. Kidney beans, garbanzo beans,
pinto beans, lentils, lima beans and baked beans are excellent
choices.
4.
Kick up the flavor of your dishes with these iron-rich herbs
and spices: thyme, curry, cinnamon, rosemary, paprika, parsley
and dill.
5.
Include vitamin C-rich foods with every meal. Vitamin C dramatically
increases the absorption of non-heme iron. The vitamin C superstars
include red cabbage, potatoes, kiwi, red bell peppers, strawberries,
oranges, tangerines, orange juice, cantaloupe, tomatoes, broccoli
and peas.
6.
Include a small handful of nuts in your diet daily. Nuts are
loaded with minerals, including iron, and make for a delicious
snack or salad topping. Cashews, hazelnuts and almonds provide
the most iron.
7.
Avoid drinking tea at mealtimes. Freshly brewed tea is loaded
with beneficial antioxidants, but unfortunately also contains
chemicals called tannins that inhibit the absorption of non-heme
iron. Vegetarians should take advantage of tea’s fabulous
healthful properties but should limit this beverage to between-meal
indulgences.
8.
Do your hot food preparation in iron cooking pans. Cast-iron
skillets are available in every size and can be used on the
stovetop or in the oven.
9.
Make iron-rich dried fruits a part of your daily fare. Raisins,
apricots, dates and figs make for a delicious snack or can be
conveniently added to cereals and salads.
10.
For those vegetarians at highest risk of iron deficiency —
children and women of childbearing age — take a general,
one-a-day multivitamin mineral that contains the recommended
RDI for iron. This is a quick and inexpensive safety net for
preventing iron deficiency.
