Iron is an essential mineral for the human body and it plays a vital role in the different functions like balancing the immune system and hormone levels of our body. The most important characteristic of iron is to form hemoglobin which binds with oxygen and takes it to the different parts of the body. When the body lacks iron, oxygen supply will be affected and you may feel weakness or tiredness. Now, the question must arise in your mind how can I raise my iron levels fast? In this article, you will get an idea about enhancing the iron levels in your body.
Deficiency of iron may lead to different health issues for people of different age groups. You should know about the symptoms and causes of iron deficiency so that you can overcome this condition in early stages and you do not have to face the effects of lack of iron levels in the blood.
Symptoms Of Lack Of Iron In The Blood:-
The following symptoms may be an indication that you have a lack of iron in blood. You should not ignore these symptoms and include iron-rich food sources in your diet.
- Cold hands and feet
- Sore or inflamed tongue
- Unusual craving for substances such as ice, clay, or soil
- Frequent infections
- Headache
- Body aches
- Brittle nails
- Dizziness
- Shortness of breath
- Pale skin
- Reduced appetite
- Extreme tiredness or fatigue
- Poor stamina
- Irritability
- Weakness
- Palpitations
- Chest pain
Effect Of Lack Of Iron In The Body:-
Like every vitamin and mineral deficiency, lack of iron also affects the body. If you have severe iron deficiency, you may face the following health issues.
- Heart Issues:- You may have an irregular heartbeat due to a lack of iron. The reason behind this issue is the heart pumps more blood to fulfill the oxygen level in the body and it may cause heart failure.
- Issues During Pregnancy:- Iron deficiency in pregnant women may cause low-weight babies and premature births.
- Growth-Related Issues:- Children with iron deficiency may face delayed growth and development. It may also increase susceptibility to infections.
Causes Of Iron Deficiency:-
Low iron in blood may occur due to different reasons. Different groups of people may experience a deficiency of iron in blood and their cause may not be the same. Some responsible factors for iron deficiency are mentioned below.
- Low birth weight of child
- Blood loss due to different reasons such as heavy periods, childbirth, peptic ulcers, or colorectal cancer
- Regular use of some non-steroidal anti-inflammatory drugs (over-the-counter)
- Lack of iron in the diet
- High blood sugar causes kidney damage that leads to iron deficiency.
How To Increase Your Iron Levels Quickly:-
Following a healthy iron-rich diet will help to increase iron levels. Smoothies, juice, and food sources help with iron deficiency. While taking an iron-rich diet, you should also keep in mind that iron should reach into your bloodstream. Only storing iron in your body is not enough, absorption of iron is also important.
Drinks To Raise Iron Levels Fast:-
To combat the deficiency of iron in body and raise your iron levels you can try different types of iron-rich smoothies, juice, and shakes.
- Beetroot juice:- Beetroot contains vitamin C, which facilitates iron absorption. Drinking beetroot juice can repair and boost oxygen absorption by red blood cells and also improve your liver function.
- Pea protein shakes:- Pea protein is a rich source of vitamin C and healthy fats, it seamlessly blends with other iron-rich ingredients. It can fulfill 30% of daily value for iron per 20-gram serving.
- Green juice:- You can make juice including spinach, purslane, beet greens, Swiss chard, dock, and turnip greens. This juice recipe will provide 15% of the daily value for iron per 1-cup serving.
- Spinach, raspberry, and cashew smoothie:- Take spinach, cashew, raspberry, and coconut in a blender and make a smoothie. Each ingredient in this smoothie will help you to achieve a daily value of iron requirement.
- Prune juice:- Prunes(dried plums), are a natural source of high in non-heme iron. Just 1 cup of prune juice delivers 17% of the daily value of iron to your body.
Best Food To Increase Iron Level (Hemoglobin) Fast:-
You should consume foods that enhance your iron levels and also lower blood sugar levels. Here some food items are mentioned that you can add to your diet plan daily to increase hemoglobin . These sources are animal-based, vegetarian, and plant-based, you can follow any diet plan with these sources of iron.
- Meat and poultry:- Beef, Chicken, Lamb, Ham, Turkey, Veal, Organ meats, and Eggs
- Vegetables:- Spinach, Collard greens, Kale, Sweet potato, Peas, Broccoli, String beans, Dandelion greens, and Chard
- Pulses:- Soybeans, Kidney beans, Chickpeas, Peas, and Lentils
- Grains:- Whole wheat bread, Rye bread, Oats, Bran, Cornmeal, Cream of wheat, and Fortified grains
- Fruits:- Figs, Raisins, Dates, Prunes, Strawberries, Peaches, and Apricots
- Some Other Foods:- Nuts, seeds, Tofu, Tempeh, and Dark chocolate
- Seafood:- Tuna, Shrimp, Scallops, Clams, Sardines, Haddock, Mackerel, and Oysters
- Nuts And Seeds:- pumpkin seeds, cashews, pistachios, hemp seeds, pine nuts, and sunflower seeds.
Enhance Iron Absorption In The Body:-
Only taking iron-rich food or drink will not help you to improve iron levels in your blood. Absorption of iron is also important, for this consider the following mentioned facts.
- Acidic Environment:- An acidic environment boosts iron absorption, so you should eat or take your iron source with citrus fruit (acidic fruit) or on an empty stomach.
- Cooked Vegetables:- If you are vegetarian or vegan then you should try iron-rich vegetables. Some of them provide more iron when they are cooked, so you should consume vegetables after cooking them.
- Consumption Of Vitamin C And Vitamin A:- Some Vitamins play an important role in iron absorption in the body. Vitamin C helps the body absorb iron easily from plant sources while vitamin A helps the body to release stored iron and maintain iron levels.
- Avoid Consuming Certain Foods And Drinks:- While we are discussing what should we eat to increase the absorption of iron in the body, it is also crucial to know what should we avoid. Some foods like coffee, tea, or wine may reduce the iron absorption in your body and you should avoid these when you are dealing with a deficiency of iron in your blood.
- Heme & Nonheme iron(Iron-rich mineral Food): Heme iron is found in animals, Red meat, fish, seafood, pork, beef liver, chicken liver, etc. Nonheme iron is found in green veggies, Spinach, dark green leaves, beans, potato Skin, Dry fruits including-raisins, dry apricots, Broccoli & other food items that can increase iron levels.
Consult The Doctor:-
Generally, you can overcome iron deficiency with the help of an iron-rich diet but if you are facing severe iron deficiency and you belong to a group of high-risk people then you should consult the doctor. Your doctor may suggest some supplements which will help you to maintain iron levels. The high-risk group of people is mentioned below.
- Children:- Premature infants and children who do not get an adequate iron supply from breast milk carry a greater risk of developing iron-deficiency anemia which may prevent their growth and development.
- Vegetarians:- Vegetarians do not eat animal-based products so they are more likely to have inadequate levels of iron.
- Women:- Women lose iron from blood loss due to monthly periods and in the case of pregnancy iron is an essential element.
- Blood donors:- Blood donors should always maintain their iron stores by eating a diet rich in iron.
Conclusion:-
As we know iron is a very important mineral for our body and due to a deficiency of iron you may face some health issues. To raise your iron level fast, you should take iron-rich food and drinks daily. Include iron sources in your breakfast, lunch, and dinner to increase iron levels in the body. If you are suffering from severe iron deficiency then consult your doctor.
FAQs
What Drink Is High In Iron?
There are so many drinks high in iron that you can consume to enhance your iron levels in the body, these are smoothies, fruit juices, or vegetable juices.
How Do You Fix Low Iron ASAP?
To fix your low iron level fast, you have to maintain your dietary plans. You have to include iron-rich food and drinks in your breakfast, lunch, and dinner. You may also take iron supplements after consulting your doctor.
How Long Does It Take To Get Your Iron Level Up?
It depends on your deficiency and diet. It may take a few weeks or up to three months to maintain the iron level in your blood.
What Snack Has The Most Iron?
You may take pumpkin seeds as a snack, These have lots of iron. You may also include some nuts and fresh iron-rich fruits in your snack.
Why Is Iron Important For Babies?
Deficiency of iron in babies may cause Anemia. As we know red blood cells carry oxygen to all body parts and it is possible due to a protein, known as hemoglobin which combines with oxygen and iron is required for the formation of this protein. Iron helps the muscles to use oxygen and it also increases the learning ability in children.
What Should You Not Drink If You Are Anemic?
When you are anemic, you should avoid drinking black tea, wine, coffee, and beer. These substances contain tannins which combine with iron and take it out of your body.
Are Bananas High In Iron?
Iron content in bananas is low, 0.4 mg/100 g of weight. According to studies, cooked banana has more iron absorption than raw bananas in the body.
Why Is Iron Important During Pregnancy?
Iron is important for a pregnant woman for so many reasons. During pregnancy, the volume of blood increases in the body, and due to iron requirement also increases. The body needs more blood to supply oxygen to the baby and iron plays a crucial role in this process.