Iron deficiency is one of the most common nutritional gaps in India, especially among women. According to the National Family Health Survey (NFHS-5), over 66% of women in India are anemic. While many people try to eat more iron-rich foods or take supplements, they don’t always get the results they expect. Why? Because iron absorption is often blocked by everyday eating habits that seem harmless.
Let’s talk about some mistakes you might be making while consuming iron and look at what actually helps your body use the iron you consume.
“If I eat iron-rich foods, I’m covered.”
It’s not just about how much iron you eat — it’s about how much your body absorbs. There are two kinds of iron:
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Heme iron (from animal foods like meat, chicken, and fish)- easily absorbed.
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Non-heme iron (from plant foods like spinach, lentils, beans)- harder for the body to absorb.
Since most Indian diets are largely vegetarian, we depend heavily on non-heme iron, which makes absorption even more critical.
Mistake 1: Pairing Iron With Tea or Coffee
It’s common to have tea right after meals, but did you know it can reduce your iron absorption by up to 60%? (NIH, 2013)
Tea and coffee contain tannins and polyphenols, which bind to iron and prevent it from being absorbed.
Fix it:
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Avoid tea or coffee at least 1 hour before and after meals.
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If you need a warm drink, try lemon water or herbal teas instead.
Mistake 2: Drinking Milk With Iron-Rich Foods
Milk is seen as healthy, but when it comes to iron, it’s not your friend. Calcium in milk competes with iron for absorption. That means a glass of milk with your iron supplement or iron-rich meal can cancel out its benefits.
Fix it:
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Don’t take iron supplements with milk. Use water or juice instead.
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If you love milk, have it at a different time of the day - not alongside your iron-heavy meals.
Mistake 3: Skipping Vitamin C
Vitamin C is your iron’s best friend. It converts non-heme iron (the plant-based kind) into a form that’s easier for your body to absorb. For example, adding lemon juice to spinach increases absorption significantly.
Fix it:
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Squeeze lemon on your sabzi, dal, or salad.
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Pair guava, amla, orange, or strawberries with iron-rich meals.
Mistake 4: Relying Too Much on Whole Grains Without Balance
Surprising but true - whole grains like wheat and rice contain phytates, which bind to iron and reduce absorption. That doesn’t mean you should cut them out, but balance is key.
Fix it:
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Soak or sprout grains and lentils before cooking - this lowers phytate levels.
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Pair with Vitamin C-rich foods (lemon, tomato, bell peppers).
Mistake 5: Taking Iron at the Wrong Time
Your body absorbs iron best on an empty stomach, but many formats of iron supplements cause discomfort if taken this way. Timing also matters; calcium supplements, dairy, and even some medications can interfere.
Fix it:
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Take iron supplements on an empty stomach if you can tolerate it.
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If not, pair them with a light fruit snack (like papaya or orange).
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Always check with your doctor about the timing if you’re on multiple supplements.
Bonus Tip: Cooking in Cast Iron Utensils
This traditional hack actually works! Studies show that cooking acidic foods (like tomato-based curries) in cast iron utensils can increase their iron content. (Harvard School of Public Health)
The Bottom Line
Iron deficiency isn’t just about what you eat, but how you eat it. Avoid tea, coffee, and milk around your iron-rich meals, and always pair iron with Vitamin C boosters. Small tweaks in timing and food combinations can make a huge difference.
If you’ve been struggling with low energy, weakness, or frequent illness despite eating “healthy,” the problem might not be iron intake- but iron absorption.
