Oranges could be one of the many answers to your troubles if you suffer with low iron levels in your body.
In a recent TikTok video, a user posted her tip to those struggling to get enough of the essential mineral your body needs to function properly – and it seemed pretty simple.
She suggested adding something that is rich in vitamin C to your meal. Holding up an orange slice as an example, she claims the fruit will “help you absorb that iron better”.
Simply eating vitamin C-rich foods before tucking into your main meal is one of the best options, but another could be having a glass of orange juice if your fruit bowl is empty.
Dr Myro Figura backed this as a fact, claiming vitamin C can increase your iron absorption “by 100%”.
Dr Figura is an anesthesiologist and medical school educator. In 2015, he gained his MD from Robert Wood Johnson Medical School and completed his residency in Anesthesiology at UCLA School of Medicine in 2019.
He said: “A lot of ‘good for you’ foods actually have iron inhibitors in them – like phytates in whole grains and legumes and polyphenols in coffee, tea, wine.
“[These] all interfere with iron absorption and vitamin C actually reduces their inhibiting function allowing you to absorb the iron better.”
The medical professional added that the vitamin also converts iron into a more absorbable form.
Adults aged 19 to 64 need 40mg of vitamin C a day. Foods rich in vitamin C include:
- citrus fruit, such as oranges and orange juice
- peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
The NHS website states that the amount of iron you need depends on your gender and age. The difference, outlined below, is down to menstruation:
- 8.7mg of iron a day for men aged 19 and over
- 14.8mg of iron a day for women aged 19 to 49 (dropping to 8.7mg a day once periods stop)
Not having enough iron in your bloodstream could result in iron deficiency anaemia. The condition, whilst common and easily treatable, can make you more at risk of illness and infection if the problem is ignored.
The more noticeable signs you’re struggling with iron deficiency anaemia, as per the NHS website, can include tiredness and lack of energy, shortness of breath, noticeable heartbeats (heart palpitations) paler than usual skin and headaches.