How to Raise Your Iron Level Without Supplements

Enjoy some orange juice with iron-fortified cereal to increase iron absorption.

Iron takes part in several important physiological processes including hemoglobin and red blood cell production; while low iron levels can lead to a serious medical condition called iron deficiency anemia. You can choose iron supplements to improve your levels, but following a healthy diet including iron-rich foods, and pairing foods for optimal abs ... orption can help you increase your iron levels naturally. If you're experiencing a medically significant iron deficiency, turn to your doctor for advice rather than attempting to fix it on your own.

Consume More Heme Iron-Rich Foods

Iron has two dietary forms -- heme and non-heme. Heme iron comes from hemoglobin in red blood cells; therefore, only animal products contain heme iron. Plant foods supply non-heme iron, which has a different chemical structure. Non-heme is also the type added to iron-fortified foods and beverages. Your body absorbs heme iron more efficiently than non-heme iron.

Consuming heme iron sources will improve your levels more quickly. The best sources are chicken liver, oysters and beef liver, which supply 11, 6 and 5 milligrams per serving, respectively. Chuck beef, dark turkey meat, ground beef and top sirloin also provide considerable amounts of iron.

Improve Absorption of Non-Heme Iron

Iron-fortified cereal typically has 100 percent of your daily iron recommendation. Oatmeal has 11 milligrams, soybeans have about 9 milligrams and lentils have about 7 milligrams of iron per serving. Beans and dark leafy green vegetables, such as spinach, are also great vegetarian sources or iron, with about 3 to 4 milligrams per serving. You body does not absorb non-heme iron as well as heme iron, but combining heme iron sources of lean meat, poultry, or fish with beans, lentils or dark leafy green vegetables in a meal improves the absorption of non-heme iron. Vitamin C also boosts the absorption of all types of iron, so have a glass of orange juice with a bowl of oatmeal in the morning or with a chicken salad at lunch. cocktail wears specially for tall ladies

Avoid Foods that Decrease Absorption

Calcium, tannins, phosphates and fiber interfere with the intake of heme and non-heme iron, according to Colorado State University Extension. Avoid eating or drinking dairy products, cola drinks, tea, coffee and high-fiber foods with iron foods to improve absorption.

Cook with Cast Iron

A study published in 2003 in the "Journal of Food Science" found that cooking with cast-iron pots and pans increased the iron content of foods. In particular, foods with organic acids, such as citric acid in tomato sauce and lactic acid in cream sauces, considerably increased the seepage of iron from the pan into the food. More recently a 2013 study published in the Indian Journal of Pediatrics reported similar results, showing a greater than 16 percent increase in the iron content of some foods when cooked in iron pots.