Iron Deficient? This is How You Boost It Naturally

how to boost an iron deficiency naturally

Anaemia, aka: iron deficiency, affects about a quarter of the world’s population.

The risk group: pregnant women, women of childbearing age, girls before 18 years old and children in the first two years of age.

Iron deficiency represents the state in which the human body is not provided enough to maintain normal physiological blood and tissue functioning (including muscles and brain).

Severe cases can lead to developing a disease called iron deficiency anemia (or anaemia). The most common cause of iron deficiency is consuming foods with low content of bioavailable iron.

What are the causes and symptoms of an iron deficiency?

Three critical factors are leading to the evolution of this pathology. Acute blood loss (includes heavy or prolonged periods). Hemorrhage (extensive death of red blood cells) which has a generic origin (congenital diseases).

Violation of bone marrow functions (Complex Regional Pain Syndrome (CPRS) can feature bone marrow vascular disorder), responsible for the synthesis of red blood cells. 

If you are familiar with any of these causes, you may consider a check-up with a doctor or learn more about CRPS type 1 to prevent undesirable outcomes.

Other than the above reasons can be simpler and harmless, but only at first sight. It includes frequently choosing fast food that is poorly contented with components and minerals as the main meal of the day, consuming foods and beverages that bind iron and reduce its absorption (some spices, sauces and mayonnaise; coffee, tea and soda drinks).

It may be as well an excess body weight and obesity as regular training in the gym. In the first two cases, people require increased production of anti-inflammatory substances, which harm iron absorption and bioavailability. When exercising, the need for protein, vitamins and minerals is significantly increased.

Symptoms of anemia are multiple:

  • The pallor of the skin and mucous membranes;
  • The appearance of breath shortness;
  • High heart rate, compression or burning in the heart area;
  • Vertigo;
  • Tinnitus, pain in the temples;
  • The sudden appearance of weakness, fast fatigability;
  • Irascibility, insatiable emotional background;

Anemia’s external showing can be dull, split ends of hair or hair loss, thin nails and dry, prone to flaking skin. A symptom of iron deficiency is also a constant desire to eat something inedible, such as a piece of paper, chalk, or ice.

Some people have impaired mental performance and even hallucinations. Pregnant women can experience diverse kinds of severe tiredness, which may be a complication for people with Ehlers-Danlos Syndromes (EDS).

Natural ways to heal an iron deficiency:

Nourish Your Gut:

Medical treatment for iron deficiency anemia necessarily requires a visit to a doctor and an individual medication treatment plan based at least on your blood test results. But it does not mean that there is nothing you can do with its increase or can not lower its hidden deficiency. Nutrition correction can help prevent iron deficiency states.

First of all, you need to make sure that your diet consists of foods that are full of iron. The giant amounts of it will hide in red meat (beef, mutton, lean pork), turkey and chicken meat, and liver.

Vegetarians may consider an option of fish and seafood (shellfish, oysters, mussels, sardines, shrimp, tuna, red and black caviar). Still, those who follow the vegan diet should pay attention to plant-based foods with iron to make up for the absence of meat and lookup for some supplements. 

Among foods that anybody can implement in their everyday life are buckwheat, oatmeal, barley, rye, wheat bran, chia seeds – those can be a wishful garnish. Add white beans, lentils, soybeans and chickpeas not only because of iron but as a source of protein too. And dark chocolate, cashew, green apples and raisins are perfect for a snack.

Second of all, improve the absorption of iron by adding products that stimulate it. Get in the habit of drizzling near everything you eat with freshly squeezed lemon juice (you can start by drinking a glass of warm water with a slice of lemon every morning, of course). Instead of lemon, you can also choose limes or berries full of vitamin C, or change your choice not to get bored of the same taste.

Add to your dishes nuts, seeds (pumpkin seeds especially), raw sesame, greenery (spinach and kale are essential) and dry herbs like basil and thyme.

In conclusion, an iron deficiency is a systemic condition that impairs growth and development in childhood and adolescence. Also, it can affect the physical endurance, performance and suppress the immune system.

Regarding the fact that individual medical treatment plans and check-ups twice a year will make a significant difference in your state of health, it is also essential to correct your nutritional program.

It is necessary to look out for yourself and listen to your needs. Start to implement simple eating habits in your everyday routine and treat them as your little helpers in preventing diseases, fighting with severe tiredness. It’s an act of self-care you deserve. 

Victoria Nash


Victoria is a guest contributor for Bondi Beauty, who writes about a variety of fitness, beauty and health topics. She is a freelance writer who works for a variety of different publications across Australia, as she loves having the flexibility to write for different brands about different subjects.

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