Iron-Rich Foods and Herbal Teas

Anemia can have multiple causes. It may result from iron deficiency or deficiencies in vitamins such as B12 and B9, but it can also develop due to more serious health problems. The most common type occurs when iron deficiency reduces the number of red blood cells in the blood. Ingredients such as red meat, lentils, and chickpeas can be used in a variety of dishes. Below are foods recommended for iron deficiency, herbal teas considered valuable sources of iron, and ways to use them in the kitchen.

How Are Iron-Containing Foods Used in the Kitchen?

This article discusses foods from a preparation and cooking perspective. Anemia can cause many problems throughout the day, from mood changes and irregular sleep to difficulty concentrating; feeling cold and tired are its most prominent signs. If you experience these symptoms, consult a doctor and follow the recommended treatment. Iron deficiency is the most common cause of anemia, but deficiencies in vitamins such as B12 and B9 and more serious health problems are also possible causes. Doctor-prescribed treatment is outside the scope of this cooking article; foods are discussed as recipe ingredients.

Which Foods Should You Eat for Iron Deficiency?

Liver and spleen are among the organ meats recommended for iron deficiency. Shellfish and seafood such as mussels, shrimp, tuna, and mackerel are also described as valuable sources of iron. Red meat, lentils, chickpeas, and grape molasses can be used in different meals. A variety of these foods can be spread throughout the week rather than relying on a single source. Iron-containing foods include red meat; white meats such as turkey and chicken; salmon and tuna; soybeans and tofu; dried legumes; walnuts, hazelnuts, and almonds; black-eyed peas, green peas, beans, and green peppers. Leafy greens such as parsley, mint, spinach, arugula, broccoli, and Swiss chard, as well as fruits such as oranges, mulberries, bananas, strawberries, and melons, are also included in this list. Tahini, grape molasses, raisins, prunes, and dates are other foods considered rich in iron.

How Does Vitamin C Contribute to Iron Absorption?

Vitamin C increases iron absorption; therefore, people with iron deficiency are advised to consume plenty of it. Orange juice can add a sweet-tart flavor to breakfast or fruit drinks. Eating these foods together is considered more effective than eating an iron-containing food alone. An easy way to apply this in the kitchen is to serve a vitamin C-containing fruit or vegetable with an iron-rich meal. For example, serve orange slices alongside a spinach dish or add freshly squeezed lemon to lentil soup. Tea and coffee are known to slow iron absorption, so it may be preferable to wait a while before drinking them after an iron-rich meal.

Herbal Teas Described as Valuable for Iron

Some herbal teas are also said to be used as part of this eating pattern. These include rooibos, nettle, lemon balm, and lemongrass tea. Prepare them like other herbal teas: add them to hot water, steep for a few minutes, and strain before drinking. These teas can be consumed up to 2 cups a day; avoiding excessive consumption is recommended. Check the product label for information about the herb and preparation instructions for nettle tea. Herbal teas do not replace medication; this article only describes how to prepare them.

How Should Iron-Rich Foods Be Prepared?

Do not overcook organ meats such as liver. Liver cooked for a long time over high heat becomes tough and loses flavor, so brief cooking over high heat is preferred. To minimize iron loss when cooking red meat, grilling or sautéing it with a small amount of oil is preferable to long boiling. Cook leafy greens briefly in a small amount of water; save the cooking liquid and add it to soup or sauce, since some water-soluble nutrients pass into it. Soaking and boiling dried legumes such as lentils and chickpeas first shortens cooking time and makes them easier to digest. These foods can be served in different dishes alongside fruits and vegetables.