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 US Congressman has said that the aftermath of the Hamas attack on Israel on October 7 was the “most horrific and barbaric sight”. The Congressman, Derrick Van Orden, spoke to the New York Post after touring Israel last week. In a post on X (formerly Twitter), Mr Van Orden had called Hamas the enemies of peace and said no aid should be sent to Gaza. The Post said the Congressman served 26 years in the Navy and 22 of those were as Navy Seal.

“This is ISIS times 1,000,” the Congressman said, adding, “I can speak with authority. I’ve done multiple combat tours. People were slaughtered at a level not seen since the Holocaust.”

Mr Van Orden called Hamas operatives “savages” and “beasts” for targeting children.

“They were told to cut people’s arms and legs off…It’s gut wrenching,” he told the outlet.

Mr Van Orden also blasted the Biden administration for delivering $100 million in humanitarian aid to Palestinians in Gaza, from where governing Hamas staged the attack.

Israel retaliated strongly to the attack and on Monday, ramped it further by briefly advancing tanks into the fringes of Gaza City.

The military said it had struck more than 600 targets in 24 hours, up from 450 the previous day, in one of the most intense days of the conflict unleashed when Hamas militants crossed into Israel on a killing rampage on October 7.

Israeli jets bombed a section of the road leaving large craters, a resident told news agency AFP.

The tanks stayed for just over an hour and cars soon returned to the highway, driving onto the verge in the parts where craters made the road unusable, the news agency said in its report.

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.