if you, like me, have trouble tolerating iron supplements, there's something called the "lucky iron fish" you can use.
it is a cast iron ingot. anything you use boiling water to make, you can place the fish in the hot water, and iron will leach into the food. this also works with cast iron cookware, but the fish allows for a little more versatility and may be more affordable.
a word of caution though, coffee and caffeinated tea will block absorption of the iron. fruit based teas, particularly citrus based tea, will increase the bioavailability and leach more iron. making lemon tea with the iron fish is a good way to supplement your iron intake in a way that's less harsh on your stomach than pure iron pills.
you can also add a few drops of lemon juice to the boiling water when using the fish to make rice or pasta. adding the fish to tomato soup or tomato based sauces or using cast iron to cook them is also excellent.
vitamin C in general increases the uptake and bioavailability of iron. calcium and polyphenols block iron absorption, so be aware that things like milk, cheese, coffee, tea and chocolate will render any dietary sources of iron you take in less effective if eaten at the same time. it's recommended to wait at least an hour after an iron and vitamin C rich meal before eating these things. keep your iron levels up, ladies. we lose a large amount of blood on a regular basis, and replenishing our hemoglobin is important for women's health. ❤️
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