Foods That Help Absorb Iron

Iron is an essential mineral needed by the body to take oxygen to muscles and organs. Without enough iron, you may become anemic. Iron is found in red meat, fish, poultry, dried fruits, leafy green vegetables, seeds, nuts and fortified cereals. Layering the iron with other nutrients can aid in the absorption. Some of the combinations provide a synergistic effect. However, other foods that are rich with polyphenols, such as cola, tea or coffee will block and prevent some absorption of iron. Soy protein with plant sources of iron and bran may also decrease absorption of the mineral.

Citrus Fruits

Adding citrus fruit boosts the body's ability to absorb iron. For example, to increase the benefits of iron in a spinach salad, serve it with mandarin oranges or other citrus fruit. A glass of orange juice with a breakfast of iron fortified cereal does the same thing. Another delicious and nutritious combination is a poached egg and enriched whole wheat toast with a side of all natural citrus marmalade.

 

Vegetables

Tomatoes, green peppers and other vegetables high in vitamin C help with the absorption of iron. Prepare a turkey, chicken or fish filet and top it with a sauce of tomatoes, peppers and onions to add nutritional value and increase the iron that is absorbed. Stir frying peppers, broccoli and onions with steak or chicken will do the same thing. Spaghetti with a tomato-based meat sauce provides the ingredients for ultimate iron absorption. Bean salads with lemon juice, cucumbers and tomatoes provide another excellent combination.

Potatoes

Potatoes are also rich in vitamin C, so add a serving of baked potatoes, mashed potatoes or oven-fried hash brown to an iron-rich meal, and your body will absorb more of the valuable mineral. Shepherd's pie, with ground beef, potatoes and a vegetable provides valuable nutrients that work together and assist the iron.

Cooking Vegetables

Cooking vegetables versus eating them raw may increase the iron absorption, as stated on the Anemia.org website. According to an article on the Rutgers University website, cooking in a cast iron skillet also increases the amount of iron in the food. Some of the iron from the skillet is absorbed into the food as it cooks.