How to Boost Iron Levels with Functional Foods
Curious how to boost iron levels beyond just eating more red meat? If you are experiencing fatigue, shortness of breath, lightheadness, brittle nails, or heavy menstrual bleeding, you may have been told to increase your iron intake. However, just increasing your intake of iron doesn’t usually solve the problem. It’s important to consider how your body is absorbing and utilizing this important mineral. Let’s dive into the roles of iron in the body, as well as how to optimize iron intake and absorption!
Why Is Iron So Important?
Iron is a critical piece of the protein in our red blood cells called hemoglobin. Without hemoglobin, oxygen cannot be transported to tissues throughout the body, including our lungs, muscles, and joints. Iron is also essential for our brain development, growth, cell and mitochondrial function, and even hormone production!
The best way to assess iron status is with blood test testing. That being said, it’s important to go beyond total iron measures, and look at additional markers, such as ferritin, which is the stored form of iron in our bodies. You’ll also want a third marker, such as transferrin, transferrin saturation, or iron binding capacity (TIBC or UIBC). These markers measure iron transportation, which gives a more complete picture of true iron status alongside total iron and ferritin.
In women, ferritin levels between 60-80 ng/mL are ideal. Elevated ferritin can indicate inflammation in the body, while low ferritin levels signify iron insufficiency or deficiency, or challenges with iron storage in particular. Ferritin levels decrease during the first stages of iron deficiency, and often indicate gut dysbiosis, malabsorption, or overgrowth of bacterial strains like H. pylori. By monitoring these levels you can catch iron insufficiency before it develops into iron-deficiency anemia.
Iron and estrogen have a complex relationship, which researchers have coined the iron-estrogen axis. In many cases, elevated iron seems to fuel high estrogen levels, or estrogen dominance, and low estrogen levels seem to exacerbate low iron conditions. Ensure you are getting an accurate picture of your iron status to determine if it may be a contributing factor of hormone imbalances.
4 Ways To Boost Iron Levels with Food
1. Know Your Iron Sources
Iron is found in food sources in two forms, as either heme or non-heme iron. Heme iron is found in meat, seafood, and poultry, whereas non-heme iron is found in plant food sources. Heme iron is more bioavailable, meaning that it is better absorbed than non-heme iron. Animal proteins, oysters, beans, lentils, and tofu are all good sources of both heme and non-heme iron. Both recipes below highlight different heme and non-heme iron-rich protein sources: chicken and tofu!
Sheet Pan Shawarma Spiced Chicken & Veggies
Ingredients
- 1 head Cauliflower (cut into florets)
- 2 Yellow Onion (roughly chopped into wedges)
- ⅓ cup Extra Virgin Olive Oil (divided)
- 2 tbsp Shawarma Spice Blend (divided)
- 14 oz Chicken Thighs (boneless, skinless)
- ¼ cup Tahini
- 2 tbsp Lemon Juice
- ½ cup Water
- ¼ cup Parsley (chopped)
- Sea Salt & Black Pepper (to taste)
Instructions
- Preheat the oven to 425ºF (220ºC) and line a baking sheet(s) with parchment paper.
- In a large bowl combine the cauliflower, onion, half of the olive oil, half of the spice blend, salt, and pepper. Mix well and transfer to the prepared baking sheet.
- Add the chicken to the same bowl and toss with the remaining oil and spice blend. Season with salt and pepper and transfer to the sheet pan.
- Place the baking sheet in the oven and bake for 30 minutes, flipping halfway, until everything is cooked through.
- Meanwhile, whisk together the tahini, lemon juice, and water in a small bowl.
- Divide the chicken and vegetables between plates and garnish with parsley. Serve with the tahini sauce on the side. Enjoy!
One Pot Spicy Tofu Green Curry
Ingredients
- 1 tbsp Extra Virgin Olive Oil
- 2 lbs Organic Firm Tofu (diced)
- 2 Zucchini (chopped)
- 2 cups Chickpeas (Eden Foods brand)
- 1 cup Canned Coconut Milk (full fat)
- 1 cup Vegetable Broth
- 3 tbsp Lime Juice
- ¼ cup Green Curry Paste
- 2 tbsp Coconut Sugar
- ½ tsp Sea Salt
- 2 Jalapeño Peppers (thinly sliced)
- ½ cup Cilantro (chopped)
Instructions
- Heat the oil in a large pot or deep pan over medium heat.
- Add the tofu and cook, stirring occasionally, for 3-5 minutes or until it starts to brown and get crispy.
- Add the zucchini and continue to cook for 3-4 minutes or until slightly softened.
- Add the coconut milk, vegetable broth, lime juice, curry paste, coconut sugar, chickpeas, and sea salt. Stir and simmer for 2-3 minutes.
- Add the jalapeño and continue to cook, stirring frequently for another 3 minutes or until the zucchini is fork tender.
- Divide between bowls and top with cilantro. Enjoy!
2. The Role of Vitamin C
Combining iron sources with vitamin C is known to improve iron absorption. This effect is most significant with non-heme iron, given that it is less bioavailable than heme iron. Vitamin C joins with iron in the stomach to form a compound that is better absorbed than non-heme iron by itself. Vitamin C also reduces the negative effects of substances that bind to and inhibit the absorption of iron, which we will discuss! Pair your iron sources with citrus fruits, bell peppers, kiwi, broccoli, Brussels sprouts, or strawberries.
Shredded Brussels Sprouts Slaw with Crispy Lentils
Ingredients
- 2 cups Lentils (cooked)
- ¼ cup Pumpkin Seeds (raw)
- 2 tsp Avocado Oil
- 3 tbsp Extra Virgin Olive Oil
- 1 tbsp Balsamic Vinegar
- ½ tsp Dijon Mustard
- 1 tsp Maple Syrup
- 5 cups Brussels Sprouts (trimmed, very thinly sliced)
- ¼ cup Pomegranate Seeds
- Sea Salt & Pepper (to taste)
Instructions
- Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
- In a medium bowl, add the lentils, pumpkin seeds, avocado oil, sea salt and pepper. Mix well to combine.
- Spread in an even layer on the baking sheet and bake for 10 minutes. Remove, shake the pan around and place back in the oven for 10 minutes more. Remove and set aside.
- In a small bowl or jar, add the extra virgin olive oil, balsamic vinegar, mustard and maple syrup. Shake well and season with salt and pepper as needed.
- Add the Brussels sprouts, lentils, pumpkin seeds and dressing to a large bowl. Toss to combine.
- Top with pomegranate seeds, divide onto plates, serve, and enjoy!
3. The Roles of Vitamin A and Copper for Iron Recycling
Vitamin A is another key player for proper iron absorption and recycling, by supporting the production of iron transport proteins. Without enough vitamin A, while you may have enough total iron in your body, you may lack the ability to transport and store that iron effectively. This can result in normal or high total iron, but low binding capacity, low ferritin levels, and symptoms of low iron. Copper is also essential for iron recycling, and plays a critical role in red blood cell production.
Beef liver is a great natural source of copper and vitamin A. The vitamin A in beef liver is in the highly bioavailable retinol form, compared to plant sources of the vitamin A precursor beta-carotene. Beta-carotene is a compound in orange fruits and vegetables such as carrots, sweet potatoes, mangoes, and apricots. Using an ancestral beef blend from a brand like Force of Nature is a great way to seamlessly incorporate beef liver into your diet. Check out one of our favorite recipes below!
Ancestral Meatballs with Pureed Carrots and Cauliflower
Ingredients
- 1 lb Force of Nature Ancestral Beef Blend
- 1 tbsp Potato Starch
- 1 Egg
- 2 cloves Garlic
- 1 tbsp Avocado Oil
- 1 head Cauliflower (chopped)
- 4 Carrots (chopped)
- 1 tbsp Ghee
- Sea Salt & Black Pepper (to taste)
Instructions
- Make the meatballs by combining the meat, potato starch, egg, one garlic clove and salt and pepper.
- Heat a large skillet over medium-high heat with 1 tbsp avocado oil. Once hot, add meatballs and cook for about 10 minutes or until browned and cooked through on inside.
- Meanwhile, add the cauliflower and carrots to a steaming basket and steam on the stove for 15 minutes or until fork tender.
- Add the cauliflower, carrots, and ghee to a large bowl and season with salt and black pepper to taste. Mash with a potato masher, or blend in a food processor until desired consistency.
- Serve with the meatballs and enjoy!
4. Limit Absorption Inhibitors
In addition to factors that help improve iron absorption, we also want to be mindful to limit factors that inhibit iron absorption. This includes plant compounds such as phytates, oxalates, and polyphenols found in teas, coffees, wine, legumes, spinach, and almonds. These most notably inhibit non-heme iron absorption. Calcium, on the other hand, inhibits absorption of both heme and non-heme iron, so be sure to avoid combining your iron sources with dairy products in particular. It’s worth noting that while tofu and edamame are good sources of iron, they are also rich in calcium, which will inhibit absorption of that iron.
With that in mind, we can reduce the phytates and other inhibitory factors by certain cooking methods like soaking and pressure cooking. Eden Foods soaks and pressure cooks all of their beans and legumes, which significantly diminishes the inhibitory factors, while maintaining iron content. This makes these a great addition to any meal, like our favorite chili recipe below!
Lauren's Favorite Chili Recipe
Ingredients
- t tbsp Avocado Oil
- 1 Yellow Onion (chopped)
- 1 Jalapeno Pepper (seeds removed, finely chopped)
- 4 cloves Garlic (minced)
- 1 tsp Paprika
- 1 tsp Cayenne Pepper
- 1½ lbs Force of Nature Ancestral Beef Blend
- 2 cups Black Beans (Eden Foods brand)
- 2 cups Red Kidney Beans (Eden Foods brand)
- 1½ cups Fire Roasted Diced Tomatoes (canned)
- 2 cups Bone Broth
- Sea Salt & Black Pepper (to taste)
- ½ cup Cilantro (chopped, for garnish)
Instructions
- Heat the avocado oil in a pot over medium heat.
- Add the onion and jalapeno and cook for about five minutes or until the onion begins to soften.
- Stir in the garlic, seasonings, and ground ancestral blend beef. Cook for another 5-10 minutes, stirring often to break up the meat.
- Add the beans, diced tomatoes, and bone broth.
- Season with sea salt and pepper, stirring thoroughly to combine.
- Bring the chili to a gentle boil, then reduce the heat slightly and simmer for 15 to 20 minutes or until the chili has thickened.
- Season with additional salt and pepper if needed, and divide between bowls.
- Top with cilantro and enjoy!
Let’s Get Cooking!
Use these recipes and tips to help boost your iron levels more efficiently! Iron status goes beyond the amount of iron-rich foods you are eating, so it’s important to also consider how well you are able to actually absorb and utilize this important nutrient. In our Inflammation Hormony program we provide more insight into how to get the most nutritional value out of the foods you’re eating, with even more tasty recipes. Check it out and join us today!
Written by Romana Brennan, MS, RD
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