“Quickly” still has biological limits—meaningful lab improvements usually take weeks. The strongest food-based strategy is consistent heme iron intake (red meat/fish), pairing meals with vitamin C (bell peppers, lemon, kiwi), and keeping tea/coffee 1–2 hours away from iron-rich meals. If ferritin is very low or anemia is present, diet alone may be too slow and clinician-guided supplementation may be needed. The safest path is to confirm ferritin/hemoglobin and personalize the plan.