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Specific strategies include:
Pairing iron-rich foods with vitamin C:
Combine foods like spinach (non-heme iron) with lemon juice or orange slices.
Cooking with cast iron:
Cast iron cookware can leach iron into your food during cooking.
Soaking or sprouting:
Soaking or fermenting grains and legumes reduces phytates, which can hinder iron absorption.
Avoiding inhibitors:
Limit tea and coffee, especially during meals, as they contain tannins that can block iron absorption.
Spacing out calcium intake:
Calcium can interfere with iron absorption, so consider consuming calcium-rich foods separately from iron-rich meals.
Choosing the right iron sources:
Heme iron (from animal sources) is more readily absorbed than non-heme iron.
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