Iron is a chemical element that is essential for our body to function properly. It is a vital component of haemoglobin, a protein found in red blood cells that carries oxygen throughout the body. Iron deficiency is indeed common in women, especially during their reproductive years.

Women lose iron through blood during menstruation. As a result, they need to consume more iron to replenish the lost stores. Besides this, iron requirements increase during pregnancy to support the growing foetus and the expansion of maternal blood volume.

Plant-based sources of iron are less readily absorbed by the body compared to animal-based sources. Therefore, women who follow vegetarian or vegan diets may need to pay extra attention to their iron intake. Fortunately, making small changes in your routine can help ensure your iron levels stay in check. In this article, we share tips to help boost your iron levels.

Iron deficiency can be prevented through these simple tips:

1. Increase consumption of iron-rich foods

Include more iron-rich foods in your diet such as lean meats, poultry, seafood, beans, lentils, tofu, spinach, kale, broccoli, and fortified cereals and bread.

2. Combine iron-rich foods with vitamin C

Consuming iron-rich foods with vitamin C-rich foods or beverages can enhance iron absorption. For example, consuming fruits alongside iron-rich plant foods or adding citrus juice to iron-fortified cereals.

3. Avoid consuming iron inhibitors

Certain substances, like tea, coffee, and calcium-rich foods, can inhibit iron absorption. Try to limit their intake or consume them separately from iron-rich foods.

4. Cook in cast-iron cookware

Cooking acidic foods (like tomato sauce) in cast-iron pots and pans can increase the iron content of your meals.

5. Consume iron supplements

In certain cases, iron supplements may be recommended, especially during pregnancy or in cases of severe deficiency. It’s crucial to consult a healthcare professional before starting any supplements.

6. Be mindful of your menstrual cycle

Women who experience heavy or prolonged menstrual bleeding are at a higher risk of iron deficiency. Monitor your cycle and consider seeking medical advice if needed.

7. Increase vitamin B12 consumption

Vitamin B12 is crucial for iron absorption. Include foods like meat, fish, dairy products, and fortified cereals in your diet to ensure adequate B12 levels.

8. Cook using cast-iron skillets

Similar to cast-iron cookware, cooking with cast-iron skillets can add a small amount of iron to your meals, especially when preparing foods that contain some acidity.

9. Practice good gut health

An unhealthy gut can affect iron absorption. Incorporate probiotics and fibre-rich foods into your diet to support optimal gut health.

10. Regularly check iron levels

If you suspect an iron deficiency or have a history of low iron levels, consult your healthcare provider and get your iron levels tested regularly to monitor and address any deficiencies or potential problems.

It’s important to note that self-diagnosing iron deficiency and starting supplementation without professional guidance is not recommended. A medical professional can provide appropriate advice based on an individual’s specific needs and circumstances. These tips should only be followed along with seeking professional advice.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

A former software developer at Britain’s signals intelligence agency GCHQ was on Monday jailed for life for attempted murder, after a knife attack on a US NSA employee.

Joshua Bowles, 29, armed himself with two knives and repeatedly stabbed and punched the woman outside a leisure centre in Cheltenham, western England, on March 9.

A central London court was told he targeted her because of the “power that the American NSA (National Security Agency) have and the things they do”.

Bowles, who lived in Cheltenham where GCHQ is based, planned the attack and beforehand researched subjects online, including American “Unabomber” Ted Kaczynski, who mounted a sporadic, anonymous bombing campaign from 1978 to 1995.

He also looked up attacks on women and white supremacy.

Joshua Bowles pleaded guilty at a previous hearing in August to the attempted murder of the woman, who was referred to in court by a code number, and assaulting a man who tried to intervene.

Judge Bobbie Cheema-Grubb called the attack “politically motivated” and said it was driven by “anger and resentment” towards GCHQ and women.

She recommended he serve a minimum term of 13 years in prison before being considered for release.

Prosecutor Duncan Penny described the attack in the reception area of a leisure centre where his victim had been playing netball as “pre-meditated, targeted and vicious”.

“Her selection as the target for this attack was entirely and solely associated with her role as a US government employee in the National Security Agency (NSA) of the United States,” he added.

The woman, who sustained cuts to her abdomen, chest and thigh, and a friend accompanying her fought back and managed to escape.

One witness said Joshua Bowles admitted to him as police were called that he had tried to kill her.

After his arrest, Joshua Bowles told police he targeted the woman because she worked for the NSA.

“Due to the size and resourcing, American intelligence represents the largest contributor within the intelligence community so made sense as the symbolic target,” he said.

GCHQ, which handle signals intelligence, cybersecurity and code-breaking for the UK government was “just as guilty”, he added.

Joshua Bowles’ lawyer Tim Forte said his client was remorseful and ashamed of what he had done but denied it was inspired by terrorism.

Instead he said Joshua Bowles’ had been spurned in love by another American former colleague and wanted to hurt his former employer.

Taking a dig at Priyanka Gandhi Vadra, former Rajasthan chief minister and BJP leader Vasundhara Raje on Monday said while the Congress makes many promises to the people before elections, there are no guarantees that they would be fulfilled if they win.

Speaking to ANI on Monday, the senior BJP leader said, “A few days ago, Priyanka Gandhi visited Rajasthan. She expressed concern over the state of women in Rajasthan, which is under Congress rule currently. If they (Rajasthan govt) had implemented the (Centre’s) ‘Nari Shakti’ scheme in earnest, it would have helped the women of Rajasthan. Whenever she and her brother (Rahul Gandhi) come visiting the state, they make plenty of promises to the people. However, with the Congress, there’s no guarantee that they would deliver on their promises if elected.”

Claiming that the Congress government did not waive off farmer loans despite being in power for five years, Ms Raje, who is seeking a fresh term in the Assembly from the Jhalrapatan constituency, added, “Owing to rising crimes against women in the state, families fear for the safety of their female members.”

Addressing an election rally in Jhunjhunu earlier, Priyanka Gandhi announced that the Congress would give Rs 10,000 annually to women as honorarium if elected in the state.

The polls for the 200-member assembly in Rajasthan will be held on November 25.

The counting of votes, along with those of four other poll-bound states, will take place on December 3.