Iron is a vital nutrient that helps your blood carry oxygen from your lungs to the rest of your body. However, many people don’t get enough iron from their diet, especially if they mainly eat plants. Meat is an excellent source of a type of iron called heme iron, which your body absorbs more easily than the iron from plants.
In this article, we’ll show you how to get more iron by adding more meat to your diet. We’ll tell you which meats are richest in iron and how to cook them to keep most of the iron. By choosing the right meats and cooking them correctly, you can boost your iron levels, which will help you feel more energetic and improve your overall health.
1 – Have the right tools
When preparing meat, having the right tools can significantly improve the flavor, texture, and nutrition of your meal.
Knives are crucial for meat preparation. Choosing knives from a reputable company ensures that you are using high-quality tools made by a skilled craftsman and operations expert. These professionals use both traditional methods and modern technology to produce knives that are durable and precise. A chef’s knife is essential for chopping and dicing, a boning knife is perfect for cleanly removing bones from meat, and a carving knife helps you slice cooked meats evenly.
It’s also important to use different cutting boards for raw and cooked meats to avoid cross-contamination, which keeps your food safe. A meat thermometer is another essential tool, as it checks that your meat is cooked safely without overcooking it, preserving both taste and nutrients.
2 – Optimizing iron absorption
To get the most iron from the meat you eat, you can combine it with certain foods and follow specific practices. One effective way is to pair meat with foods rich in Vitamin C. Vitamin C helps your body absorb more iron by transforming it into a form that’s easier to take in. For instance, drizzling lemon juice on a grilled steak or including sides like bell peppers, broccoli, or tomatoes can boost iron absorption.
However, some habits can block iron absorption. Drinking too much coffee or tea with your meals is one such habit. These drinks contain substances that bind to iron, making it harder for your body to absorb.
3 – Meats high in iron
Beef is one of the top sources of iron, with lean cuts like sirloin or chuck providing about 2 to 3 milligrams of iron per serving. Ground beef is also versatile and iron-rich, perfect for making burgers or meat sauces.
Liver is one of the best sources of iron, with beef liver providing about 5 milligrams per 3-ounce serving. It’s very nutritious, although it might be an acquired taste for some.
Often used in Mediterranean and Middle Eastern dishes, lamb is not only flavorful but also a great source of iron. It’s especially good in dishes like roasts and stews.
