People who suffer from iron deficiency usually require a high iron diet.

Some of the common causes of iron deficiency are:

• Inadequate dietary intake
• Decreased intestinal absorption
• Blood loss
• Increased requirement, e.g. during adolescence, menstruation, pregnancy and the elderly.
  

Generally, non-heme iron is absorbed at a low rate. But the presence of ascorbic acid (vitamin C) or heme-iron can increase the absorption by maintaining non-heme iron in the more soluble ferrous iron form (FE++). Absorption of iron can also be inhibited by other factors such as excessive fibre intake and drinking beverages containing tannin at the same meal.

• Eat a wide variety of foods to ensure adequate nutrient intake.
• Choose meat, fish and poultry as your main protein source as they are twice as easily absorbed as plant sources.
• Eat foods rich in vitamin C with your meals as this enhances iron absorption. These include citrus fruits, cantaloupe, strawberries, fresh fruit and vegetable juice, broccoli and tomatoes.
• Try to incorporate high iron foods into your meals by adding dried fruits such as raisins and apricots to cereals, and red dates to soups and casseroles.
• Avoid drinking beverages that contain tannin such as coffee, tea and cocoa with meals and one hour before and after meals as tannin can inhibit iron absorption.
• Avoid taking excessive wholegrain products as they are high in fibre and phytic acid which can reduce iron absorption.
• Read the nutrition label on packaged foods such as breakfast cereals
  to determine the iron content and choose those that provide more iron
  per serving.
• Vegetarians need to take special care to eat enough iron-rich foods.

Remember, having a balanced diet is still crucial for staying healthy!