Enrich your diet with iron

Although you won't hear much about iron (except in the case of anemia—and only then), it is a mineral of vital importance, without which the body simply does not function as it should. Sometimes it doesn't function at all. Iron is not just a chemical symbol from the periodic table (Fe, if you're wondering), but is a key building block of red blood cells, which play the highly important task in our body of carrying oxygen to all organs and muscles. When there's too little iron, oxygen doesn't get where it should, and we start feeling like a drained battery that barely glows.

According to data from the World Health Organization (WHO), as much as 25% of the world's population has problems with iron deficiency, the highest rate among all nutritional deficiencies. For women of reproductive age, about 30 to 40% are affected, most often due to heavy menstruation. Among men, it is rarer, but still not insignificant, especially for those following a vegan or very restricted diet.

How much iron do we actually need?

According to official recommendations:

• women should get 15 mg of iron per day,
  
  
• men should get 10 mg.

However, these are not numbers you need to memorize by heart; it's more important to know how to get this iron into your body, and even more so, how to ensure your body really absorbs it.

Two kinds of iron: one the body quickly recognizes, the other barely notices

Here’s an important trick that grandmothers have known for ages. There are two types of iron in food:

• heme iron (from meat, fish, and eggs),
  
  
• non-heme iron (from plant foods, such as beans, vegetables, fruit).

The body absorbs heme iron much more easily—about 15 to 30% of what is ingested. For non-heme iron, the picture is much poorer—only 2 to 10% ends up in the blood, while the rest is excreted. But don't worry—there are tricks to increase its absorption.

Old folk advice: iron is absorbed when you take it with vitamin C

If you consume vitamin C with your meal, your body will more easily absorb plant-based iron. That’s why you should always have on your table:

• a slice of lemon in your water,
  
  
• some bell pepper in your salad,
  
  
• or tomato paste with lentils.

This is not just empty theory—a study published in the American Journal of Clinical Nutrition showed that even 50 mg of vitamin C (which you get in one medium-sized kiwi) can double iron absorption from plant foods. So—it's not just about what you eat, but also what you combine it with.

What did our grandparents eat?

In the countryside, for anemia (which was how they referred to iron deficiency), people often used to say: Give him some liver, and he’ll get rosy cheeks right away. And it's true, liver contains more iron than almost any other food. In 100 grams of veal liver there is as much as 18 mg of iron—that’s more than the daily requirement for an adult woman!

Grandmothers also liked to make beef broth from bones—not only is this soup rich in minerals, it also contains some iron, while also warming and energizing us. It’s especially useful in summer, when we lose electrolytes through sweating and iron is among the first minerals to leave the body through the skin.

What can we do nowadays?

In summer, there is an abundance of foods rich in iron. And the best part—they are probably already in your home:

• grilled chicken with steamed chard (chard is not only rich in iron, but also contains folates, which play a role in blood formation),
  
  
• whole grain bread sandwich with slices of tofu and some tomato,
  
  
• salad with cooked beans, roasted peppers, and lemon dressing.
  
  
• For dessert, try dried apricots (approximately 6 mg of iron per 100 g), together with some walnuts, which help with the good transport of iron throughout the body.

Fish and shellfish—gifts of the sea, full of iron

If you’re by the sea, don’t miss out on shellfish, sardines, or tuna—sardines in oil contain about 2.9 mg of iron per 100 g, and shellfish even up to 28 mg per 100 g! This is a natural energy capsule that will not only brighten up your dinner but will also help with better focus and well-being.

Watermelon and figs—summer fruits for strong blood It may sound unbelievable, but even watermelon, the queen of summer picnics, contains some iron. Granted, just a little—about 0.4 mg per 100 g—but if you eat several pieces, it adds up. Plus, it also contains vitamin C, which further improves iron absorption from other foods. Figs contain as much as 2.3 mg of iron per 100 g. And all this fresh, natural, without cooking or preserving.

What about plant-based secrets?

People who do not eat meat often reach for lentils, chickpeas, peas, beans, and dark green leafy vegetables. A true treasure trove of iron is also molasses—a thick, dark syrup that is a by-product of sugar production. One tablespoon of molasses contains as much as 3.5 mg of iron, plus calcium, magnesium, and potassium. This used to be a traditional home remedy, mixed into warm water or milk.

Do dietary supplements help? If you choose iron in the form of tablets, be careful—many preparations can cause constipation and other digestive issues. That’s why it’s always better to start with food, with supplements as a second option. In any case, it’s good to consult a doctor and check your blood counts before starting—especially hemoglobin (the measure for carrying oxygen in the blood) and ferritin (stored iron in the body).

Recommendations from research

According to the European Food Safety Authority (EFSA), the average iron intake for adults in Europe is about 10–14 mg per day, which is often too little—mainly for women. Studies from the UK and Sweden show that 2 out of 5 women of reproductive age have too-low iron stores, but don’t even know it.

Common symptoms that people do not associate with iron include:

• cold hands and feet,
  
  
• irritability,
• frequent dizziness,
  
  
• pale skin and mucous membranes (e.g. the inside of eyelids),
  
  
• or even chewing ice (a rare but interesting habit that some develop with severe iron deficiency—known as pagophagia).

Summer is not only a time for relaxation but also a perfect opportunity to give your body something it often lacks—iron. You don’t need expensive supplements or specialized diets, just a few thoughtfully prepared meals a week. Maybe a sandwich with chard, a bowl of lentils, or a plate of shellfish. Your blood will thank you—and your well-being too.

Information on this website is for educational purposes only and is not medical advice.