Conversely iron absorption is inhibited by plant phytates and tannins. These compounds also chelate iron but prevent its uptake by the absorption machinery see below.
Unlike other inhibitors of iron absorption calcium might reduce the bioavailability of both nonheme and heme iron.
Foods that reduce iron absorption. In one study preschoolers with iron deficiency anemia were given vitamin C supplements twice a day100 mg at each of two phytate-rich meals. Phytate or phytic acid is a compound found in grains and legumes that decreases the absorption of iron. Incorporating fruits and vegetables containing vitamin C has proven an effective technique for boosting iron absorption.
Several food sources of iron are listed in Table 2. Eating more iron-rich foods such as lean meats nuts beans lentils dark leafy vegetables and fortified breakfast. According to the Iron Disorders Institute phytates can reduce iron absorption from food by approximately 50 to 65 percent.
Some of the richest oxalate sources include spinach Swiss chard soy foods wheat bran nuts and nut butters. Calcium found in milk green leafy vegetables soy and oily fish are thought to slow the absorption of iron in the gut. After identifying these factors their individual impact on iron absorption is described.
Other calcium-rich foods include yogurt cheese and calcium-fortified soy milk. You do not want to consume orange juice or fruit with the meal. Those fruits or juices are high in citric and ascorbic acid which will increase the absorption of iron dramatically.
Vegetables high in vitamin C include sweet bell peppers and tomatoes while. Phytates which are found in most plant foods can reduce iron absorption by up to 80. Some general tips for getting more iron and improving absorption include.
Oxalates are compounds derived from oxalic acid and found in foods such as spinach kale beets nuts chocolate tea wheat bran rhubarb strawberries and herbs such as oregano basil and parsley. Caffeine in coffee and theine in green tea and black tea are iron absorption inhibitors reducing uptake of the mineral. Phytates can also be found in almonds sesame dried beans lentils peas cereals and whole grains.
Eating foods high in phytates such as beans nuts and whole grains reduces the absorption of. Inhibiting factors are plant components in vegetables tea and coffee eg polyphenols phytates and calcium. Oxalates are another dietary component that reduces iron absorption.
Having coffee with a main meal or right after can contribute to a lower iron count. So if you eat a meal that has some lamb beef or other red meat or a meal that has high iron vegetables have tea or coffee. Other compounds in plant foods known as polyphenols can also decrease iron absorption.
You can also improve your iron absorption by eating these foods with high vitamin C foods such as tomatoes peppers and oranges. But vitamin Cconsumed along with a meal--can counteract the effect. Not only this but caffeine and theine reduce absorption of other dietary minerals as well such as magnesium and zinc.
Phytates are prominent in wheat and some other cereals while tannins are prevalent in non-herbal teas. Eggs contain a protein called phosvitin that binds to iron and helps clear it from the body. However the effects of enhancers and inhibitors of iron absorption are attenuated by a typical mixed western diet so they have little effect on most peoples iron status.
Foods containing phytates calcium and polyphenols can significantly reduce iron absorption. All grains legumes seeds and nuts contain phytic acid or phytate which reduces iron absorption. However it is only at higher doses around 300 to 600 milligrams that these foods appear to have a chelating clearing effect.
Eat or drink calcium-containing foods with 300 milligrams the amount found in 1 cup of skim milk or more to inhibit heme and nonheme iron absorption the Iron Disorders Institute notes. For much of the rest of the food world you can improve the phytic acid reduction by soaking a ground version of the food cracked or ground grains chopped nuts. One boiled egg can reduce absorption of iron in a meal by as much as 28 Oxalates impair the absorption of nonheme iron.
Such iron absorbing foods include milk yogurt cheese sardines canned salmon tofu broccoli almonds figs turnip greens and rhubarb. If you do consume small amounts of these iron-rich foods opt for a side thatll aid in decreasing absorption. Specific attention was paid to the effects of tea on iron absorption.
Absorption enhancing factors are ascorbic acid and meat fish and poultry.
