How to increase iron absorption?

Iron is a mineral necessary for the body to function properly. Therefore, it is very important to consume a sufficient amount of it in your daily diet.

Interestingly, the food you eat affects not only the amount of iron you consume, but also how well it is absorbed by the body. Once it's absorbed by your body, it's used as a component of hemoglobin, a protein found in red blood cells that helps transport oxygen around your body.

Iron is also a component of myoglobin, an oxygen-storage protein in muscles that uses this oxygen when you use them.

Tips for getting enough iron ferrous sulfate

The following tips can help you maximize your dietary iron intake:

Eat lean red meat, this is the best source of easily absorbed heme iron.

Eat chicken and fish, these are also good sources of heme iron.

Eat foods rich in Vitamin C, eating foods rich in Vitamin C with meals to increase the absorption of non-heme iron. For example, drizzling some lemon juice on leafy greens will increase the amount you absorb.

Avoid coffee, tea, or milk before meals, avoiding these in meals that contain iron-rich foods. Instead, drink coffee or tea between meals.

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Which foods contain iron plus vitamin c supplement?

You may have heard that you can get iron from red meat, but there are many other foods that naturally contain iron.

In food,iron exists in two forms, heme and non-heme.

Source of heme iron

Heme iron is found in animal foods that contain hemoglobin, such as meat, fish, and poultry.

Heme iron is the best form of iron, with up to 40% of it being easily absorbed by your body.

Good food sources of heme iron include beef, pork, chick and veal.

Fish such as halibut, haddock, bass, salmon or tuna.Shellfish, such as clams, oysters and mussels. Offal meats like red meat and liver are especially good sources.

Sources of non-heme iron

Non-heme iron comes primarily from plant sources and is found in grains, vegetables, and fortified foods.

This is the form added to iron-rich or fortified foods and many supplements.

It is estimated that 85-90% of total iron intake comes from the non-heme form, while 10-15% comes from the heme form.

Good sources of non-heme iron include fortified grains, rice, wheat and oats. Dark green leafy vegetables, such as spinach and kale. Dried fruits such as raisins and apricots. Legumes like lentils and soybeans.

Certain populations may be at risk of iron vitamins deficiency

Iron deficiency is the most common cause of anemia, affecting 1 billion people worldwide. People with iron deficiency may experience a variety of symptoms when doing simple tasks, including fatigue, dizziness, headache, sensitivity to cold, and shortness of breath. In addition, iron deficiency can lead to decreased concentration and decreased mental function. In fact, deficits in early childhood are associated with lower IQs. Children, adolescents, and women of childbearing age, especially during pregnancy, are most at risk of iron deficiency. This is because their intake does not meet the high demands of the body.

Foods that help you absorb more iron tablets with vit c

While not all dietary iron is equally absorbed, some foods can enhance the body's ability to absorb iron.

Foods rich in vitamin c

Vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that is more easily absorbed by your body. Foods rich in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, melons and strawberries. In one study, taking Vitamin C 100 mg with meals increased iron absorption by 67%. Therefore, drinking citrus juice or eating other foods rich in vitamin C along with foods high in iron can increase the body's absorption. In vegetarian and vegan diets,iron absorption can be optimized by including vegetables containing vitamin C with meals.

Foods with Vitamin A and Beta-Carotene

Vitamin A plays a key role in maintaining healthy vision, bone growth, and the immune system.

Beta-carotene is an orange-red pigment found in plants and fruits. It can be converted into vitamin A in your body.

Good food sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach,kale, squash, red peppers, cantaloupe, apricots, oranges and peaches.

A cereal-based diet study in 100 people found that the presence of vitamin A increased iron absorption in rice by 200%, wheat by 80%,and corn by 140%. In the same study, dietary supplementation of beta-carotene increased absorption by more than 300% in rice and 180% in wheat and corn.

Meat, Fish and Poultry

Not only do meat, fish and poultry provide well absorbed heme iron, they can also stimulate the absorption of non-heme forms.

Foods that may hinder iron plus vitamin c absorption

Just as some foods can improve iron absorption, other foods can hinder it.

Foods that contain phytates

Phytates, or phytic acid, are found in foods such as whole grains, grains, soybeans,nuts, and legumes. Even small amounts of phytate can significantly reduce iron absorption.

Calcium rich foods

Calcium is an essential mineral for bone health. However,some evidence suggests that it hinders iron absorption, whether the source is dairy or calcium supplements. Studies show that 165 mg of calcium in milk, cheese or supplements can reduce iron absorption by about 50-60%.

To maximize absorption, calcium-rich foods should not be eaten with meals that provide most of the dietary iron. In the case of supplements, calcium and iron supplements should be taken at different times of the day if possible.

Foods containing polyphenols

Polyphenols are found in varying amounts in plant foods and beverages, including vegetables, fruits, some grains and legumes, tea, coffee and wine. Coffee and tea, both widely consumed with meals, are high in polyphenols and have been shown to inhibit the absorption of non-heme iron.

To counteract the negative effects of polyphenols, be sure to allow a few hours between iron-rich meals and afternoon tea or coffee.

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