Common Symptoms
- Fatigue and weakness
- Pale skin
- Shortness of breath
- Dizziness
- Cold hands and feet
- Brittle nails
- Unusual cravings (pica)
Dietary Approach
Focus on combining heme iron (from animal sources, 15-35% absorbed) with non-heme iron (from plants, 2-20% absorbed). Always pair non-heme iron with vitamin C to maximize absorption, and avoid iron inhibitors at iron-rich meals.
Essential Nutrients for Iron Deficiency
Iron
criticalRole:
Daily Target: 18-27mg
Vitamin C
highRole: absorption-enhancer
Vitamin B12
mediumRole: red-blood-cell-formation
Folate
mediumRole: red-blood-cell-formation
Top Foods for Iron Deficiency
These foods are particularly beneficial for managing Iron Deficiency:
Asparagus (Cooked)
vegetables
Key nutrients: iron, vitaminC, vitaminB12
Banana
fruits
Key nutrients: iron, vitaminC, vitaminB12
Beef Liver
proteins
Key nutrients: iron, vitaminC, vitaminB12
Black Beans (Cooked)
legumes
Key nutrients: iron, vitaminC, vitaminB12
Black Sesame Seeds
nuts-seeds
Key nutrients: iron, vitaminC, vitaminB12
Broccoli
vegetables
Key nutrients: iron, vitaminC, vitaminB12
Chickpeas (Garbanzo Beans)
legumes
Key nutrients: iron, vitaminC, vitaminB12
Dulse
vegetables
Key nutrients: iron, vitaminC, vitaminB12
Edamame (Young Soybeans)
legumes
Key nutrients: iron, vitaminC, vitaminB12
Eggs
proteins
Key nutrients: iron, vitaminC, vitaminB12
Goji Berries (Dried)
fruits
Key nutrients: iron, vitaminC, vitaminB12
Hemp Seeds (Hearts)
nuts-seeds
Key nutrients: iron, vitaminC, vitaminB12
Meal Timing
Take iron-rich foods separately from calcium-rich foods and caffeinated beverages. Wait at least 2 hours between coffee/tea and iron-rich meals.
Cooking Tips
- Cook in cast iron cookware to increase iron content
- Soak, sprout, or ferment legumes to reduce phytates
- Squeeze lemon on iron-rich plant foods
🩺 Iron Deficiency Management for Specific Groups
These groups have higher risk or unique considerations for Iron Deficiency:
Track Your Nutrition for Iron Deficiency
Use Nutrivio to monitor your diet, track symptoms, and get personalized recommendations for managing Iron Deficiency.
