The key to acquiring enough iron is to eat a healthy diet.

1. The key to acquiring enough iron is to eat a healthy diet. Include iron-rich foods: To get enough iron, incorporate a variety of iron-rich foods into your diet. This includes heme iron, found in animal sources such as red meat, poultry and seafood, and non- heme iron, found in plant sources such as legumes, green leafy vegetables, cereals and nuts. Including a combination of these sources ensures a varied intake of iron. Combine iron with vitamin C: Vitamin C enhances the absorption of non-heme iron from plant sources. To maximize iron absorption, combine iron-rich foods with foods rich in vitamin C, such as citrus fruits, berries, tomatoes, peppers, and green leafy vegetables. For example, add lemon juice to your iron-rich lentil salad or enjoy a glass of orange juice with your iron-fortified cereal. Consider cooking methods: Some cooking methods can affect the amount of iron available in foods. For non-heme iron sources, avoid overcooking or prolonged high heat methods, as these can reduce the iron content. Opt for gentler cooking methods like steaming, sautéing or eating raw

2. veggies in salads to retain more iron. As for the source of heme iron, proper cooking, such as baking or roasting, helps ensure safe consumption. Watch out for calcium and phytate: Calcium and phytate, compounds found naturally in some foods, can inhibit iron absorption. While calcium is essential for bone health, consuming calcium-rich foods such as dairy products should be avoided along with iron-rich meals. Likewise, phytates, found in whole grains and legumes, may decrease iron absorption. Soaking, fermenting, or sprouting these foods can help lower phytate levels and improve iron absorption. Tea and coffee contain compounds called tannins that can interfere with iron absorption. If you rely heavily on these beverages, especially during or immediately after a meal, then adjusting your intake may help. Consider reducing your tea or coffee intake or choosing herbal teas that don't contain tannins. To maintain a balanced diet that includes a variety of nutrient-dense vegetables online Dubai foods for general well-being. If you have special concerns about your iron intake, speak with a healthcare practitioner or a certified dietitian who can provide individualized recommendations based on your specific needs.