3. Boost iron with vitamin C. Iron absorption is bolstered by vitamin C, so create meals that include foods high in iron alongside those with vitamin C, like strawberries, mangos, oranges, orange juice, kiwis, grapefruits, pineapples, broccoli, Brussels sprouts, or red or yellow bell peppers. Drink a glass of orange juice with your cereal in the morning or add bell peppers to your hummus or tofu wrap.
4. Resist coffee and tea around mealtime. Coffee and tea can actually decrease iron absorption. These beverages contain plant compounds called polyphenols and tannins. When consumed together, they bind to iron, making it hard to absorb. Avoid them within one hour of eating iron-rich foods to give the iron time to be digested.
5. Bulk up on dark, leafy greens. When it comes to getting iron from greens, the darker and leafier the better. A cup of cooked Swiss chard (3.9 mg of iron) or spinach (6.5 mg) offers far more iron than romaine lettuce, for example, which has less than 1 mg per cup.
