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Transcript
00:00Having low iron levels can really suck through symptoms such as fatigue,
00:09dizziness, dry skin, sometimes even hair loss. So if you're struggling with low
00:14iron, today's video is for you. I'm going to discuss seven science-backed tips to
00:18boost your iron absorption and also increase your iron levels. If you're
00:22interested, keep watching. Tip number one is to eat more iron-rich foods. Now this
00:27is a rather obvious tip but I have to mention it because sometimes we end up
00:31in a rut and when we're in a rut we don't eat a variety of foods, we're
00:34eating the same things again and again and that can limit the variety of
00:38nutrients we get. So it's really important to eat a variety of foods and
00:42to get your iron-rich foods on a regular basis, not just once or twice a week but
00:46every single day. So which foods have iron? A lot of foods have iron. I can't
00:51possibly list all of them but basically meat, seafood, beans, lentils, as well as
00:57grains and some nuts and seeds and also some fruits and veggies have iron in
01:00them too. My suggestion is to go online, look for a list of iron-rich foods and
01:05pick the ones that you think you can have on a regular basis, the things that
01:08you like, and put them down on a sheet of paper and stick that up on the fridge.
01:13That way you're able to look at that list every single day and you're more
01:16likely to eat those items. Now if you want to make your life easier, I already
01:20have a solution for you. I already have lists for you. So I have a list for
01:25omnivores and I have a list for vegans and vegetarians. You can print these
01:29lists and stick them up on your fridge and they have little check boxes on them
01:33so you can check off the foods that you want to enjoy more often. For the foods
01:37on the list, I would suggest picking whole foods and minimally processed
01:41foods. Typically whole foods and minimally processed foods have a lot
01:45more iron than hyper processed foods. Before we move on to the next tip, I need
01:49to mention that there are two different kinds of iron in our foods. There's heme
01:53iron that's found in animal foods and then there's non-heme iron that's found
01:57in plant foods as well as animal foods. Heme iron is generally better absorbed
02:02and non-heme iron is a little harder to absorb. So there are things that you can
02:06do to boost the absorption of that non-heme iron and that's what I'm going
02:10to discuss in the rest of the video. So let's move on to tip number two. Eat
02:15something with vitamin C with your iron-rich meals. So vitamin C can help
02:21boost the iron absorption. So a very simple thing that you could do is every
02:25single time you eat iron-rich foods, pair them with vitamin C rich foods. As an
02:30example, let's say you were to eat beans. Beans are a source of iron. If you pair
02:35those beans with tomatoes, that will boost your iron levels. Another example
02:40is almonds. Almonds have iron and iron in almonds is a non-heme type and it's
02:45difficult to absorb. So you can have the almonds with strawberries or an orange
02:49that has vitamin C and that will help you absorb that iron a lot better. If
02:54you're interested in a list of vitamin C rich foods as well as combinations of
02:59iron and vitamin C, I do have that in my info guide which you can find in the
03:03description as well as the pinned comment. You can print those sheets out
03:06and again you can stick them up on your fridge as well. Tip number three. Soak and
03:11strain your beans, lentils and grains before you cook them. If you eat beans,
03:16lentils and grains, they can be a source of iron but it can be very difficult to
03:21absorb that iron because of something known as phytic acid or phytates. These
03:26phytates make it really difficult to absorb the iron because they kind of
03:30lock that iron up. So what can you do? There are a number of things that you
03:34can do. You can soak, you can ferment, you can sprout but to be honest for the
03:39majority of people fermenting and sprouting their beans and lentils is
03:43too much work. So soaking is something that you could try. If you've never soaked
03:47before, I do have some information below. It's very simple. So basically what I do
03:51is before I cook any beans and lentils or grains, I will soak them in water
03:55overnight, strain the water out and then cook it in fresh water and that makes it
04:00easier to digest them and also makes it easier to absorb the iron. Tip number
04:06four. Avoid coffee and tea with your meals. Now I'm not saying to avoid coffee
04:10and tea all the time, just with your meals. Both coffee and tea have compounds
04:14such as caffeine, tannins and polyphenols that make it hard to absorb iron. In fact
04:20in one study just one cup of black tea reduced the absorption of iron from a
04:25meal by 60%. So that's a significant amount and one simple change you can
04:29make is to not have coffee and tea with your meals. Have it in between your meals.
04:35Tip number five. Avoid calcium supplements with your meals. Calcium
04:40makes it harder to absorb iron. So if you are struggling with your iron levels and
04:45let's say you take calcium supplements, try not to take them with your iron-rich
04:49meals. Take them separately and I would also apply this knowledge to fortified
04:53beverages. So if you're drinking fortified plant milks and you are really
04:57struggling with your iron levels, maybe it's a better idea to take them
05:01separately from your iron-rich foods. Tip number six is to avoid taking
05:06over-the-counter antacids unless you absolutely need to take them. I'm not
05:11talking about doctor prescribed antacids. If your doctor has prescribed them, please
05:14do take them. This is a discussion for you to have with your doctor. But I am
05:18talking about over-the-counter antacids such as Tums. I went through this phase
05:2210 years ago and I used to take Tums every single day after a meal. It made me
05:27feel better but I did not realize the harm in doing so. When we take antacids
05:32such as Tums, it reduces our stomach acid. But our stomach acid is really really
05:36important for us to digest food and to actually absorb iron. If your stomach
05:42acid levels are low because of something like antacids or low in general, it can
05:47be very difficult to absorb iron. So if you're popping antacids like pills,
05:51please don't. Find another solution for your digestive issues. Talk to your
05:55doctor to see if there's something else that you could do. Now even if you don't
05:59take antacids, you could have low stomach acid. A lot of people have low stomach
06:04acid. So in my info guide, I have more information on low stomach acid symptoms.
06:08You can read through that and see if you have any of the symptoms and I also have
06:12a few suggestions. Tip number seven is to use non-enameled cast-iron cookware.
06:19There are studies that show that if you cook in cast-iron cookware, especially
06:23new cast-iron cookware, and you're cooking something that is acidic, that is
06:27moist, and you're cooking for a long time, maybe something like applesauce, there is
06:31some iron from the cast-iron cookware that ends up in the food and then you
06:36end up absorbing it. So it is kind of like an add-on source of iron. Now the
06:40problem with this is the majority of foods we cook, we're not really cooking
06:44for that long and they're typically dry. So you can't rely on this as a source of
06:48iron by any means. And I would say that if you have anyone in your family who
06:52has very high iron levels and you have very young children too, you may not want
06:57to cook in cast-iron for them because they may not need the extra iron. Now
07:03let's say you've tried everything in this video and let's say you're also
07:06taking doctor-prescribed supplements and your iron levels are still not budging.
07:11There might be something else at play. So you need to get to the root cause of the
07:15problem and in order to do that, you need to talk to your doctor, have a deeper
07:18discussion with them. Things like celiac disease, if you have undiagnosed celiac
07:23disease, you have no idea what's going on, it could cause low iron levels because
07:27of that gut inflammation, your body's unable to absorb iron. Same with
07:31something like Crohn's disease. Also if you have heavy menstrual bleeding, that
07:35can also cause low iron. So this is definitely something that you want to
07:39discuss with your doctor to figure out if there's something else going on. And
07:43once you address that problem, maybe your iron levels will go up. I have a special
07:47note for women of childbearing age who are planning to get pregnant in the next
07:51year or so. If you are planning to have children and you're planning to get
07:55pregnant, it is very important to know what your iron levels are. If you haven't
07:58gotten them tested already, go to your doctor, get them tested. Because a lot of
08:02women go through iron deficiency anemia when they are pregnant. So it's something
08:06to keep in mind to get your iron levels up before you get pregnant, if you can. So
08:11talk to your doctor, get those levels tested.