Come on, check out 7 ways to increase iron absorption to prevent anemia

Lovata Andrean

Increases Iron Absorption
Increases Iron Absorption

Come on, check out 7 ways to increase iron absorption to prevent anemia – Iron is one of the important minerals that the body needs. Iron is needed for energy production, development, changes and hormone synthesis. Iron is also related to immunity.

Iron deficiency can cause anemia. This occurs because the body cannot carry oxygen to all parts of the body. When absorbed by the body, iron acts as a building block protein for hemoglobin which helps move oxygen throughout the body.

When iron absorption is disturbed, iron deficiency anemia can occur. Apart from consuming enough foods that contain iron, it is also important to increase its absorption. Although not all iron is absorbed equally, some foods can increase the body's ability to absorb it.

Apart from that, reducing some foods that can hinder the absorption of iron can also help. The following are steps to increase iron absorption.

In food, iron comes in two forms: heme and non-heme. Heme iron is found in animal foods that contain hemoglobin, such as meat, fish and poultry. Heme iron is the best form of iron, as up to 40% of it is easily absorbed by the body.

Non-heme iron comes primarily from plant sources and is found in grains, vegetables and fortified foods. It is estimated that 85–90% of total iron intake comes from non-heme forms, while 10–15% comes from heme forms. Sources of non-heme iron include spinach and kale, dried fruit, and nuts.

  • Consume foods rich in vitamin C

Vitamin C has been shown to increase iron absorption. It captures non-heme iron and stores it in a form that is more easily absorbed by the body. Foods high in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, melons and strawberries.

In one study, taking 100 mg of vitamin C with food increased iron absorption by 67%. Consuming foods and drinks rich in vitamin C while eating foods high in iron can increase body absorption.

Vitamin C is very suitable for vegetarian and vegan diets in terms of iron absorption. This is because the absorption of non-heme iron can be optimized by including vegetables containing vitamin C during meals.

  • Consume foods rich in Vitamin A and Beta-carotene

Vitamin A plays an important role in maintaining healthy vision, bone growth and the immune system. Beta-carotene is a compound that can be converted into vitamin A in the body. Good food sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach, kale, pumpkin, red peppers, melons, and oranges.

One study of 100 people fed a cereal-based diet found that vitamin A increased iron absorption by 200% for rice, 80% for wheat, and 140% for corn. In the same study, adding beta-carotene to the diet increased absorption by more than 300% for rice and 180% for wheat and corn.

  • Consume meat, fish and poultry

Meat, fish, and poultry not only provide well-absorbed heme iron, but can also stimulate the absorption of non-heme forms. Several studies have reported that the addition of beef, chicken or fish to cereal-based foods results in approximately 2-3 times greater absorption of non-heme iron.

Research also shows that adding 75 grams of meat to the diet increases the absorption of non-heme iron by about 2,5 times. Based on research findings, it is estimated that 1 gram of meat, fish or poultry provides a similar enhancing effect as 1 mg of vitamin C.

  • Avoid foods containing phytates

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

In one study, as little as 2 mg of phytate in the diet inhibited iron absorption by 18% when added to whole wheat bread. And when 250 mg of phytate was eaten, almost 82% of the iron was not absorbed. However, the negative effects of phytates can be overcome by consuming foods that increase the absorption of non-heme iron, such as vitamin C or meat.

  • Reduce calcium foods

Calcium is an important mineral for bone health. However, some evidence suggests that calcium inhibits iron absorption. Studies have shown that 165 mg of calcium from milk, cheese or supplements reduces iron absorption by approximately 50-60%.

However, most studies are short-term and conducted on a single meal. A thorough review of long-term studies found that calcium and dairy products had no adverse effects on absorption.

To maximize absorption, calcium-rich foods should not be eaten at the same time as foods high in iron. Calcium and iron supplements should be taken at different times of the day, if possible.

  • Reduce foods containing polyphenols

Polyphenols are found in plant foods and drinks, including vegetables, fruit, cereals and nuts, tea, coffee and wine. Coffee and tea, both widely consumed with meals, have high polyphenol content. It has been shown to inhibit the absorption of non-heme iron.

In one review, drinking a cup of black tea with a meal containing it reduced iron absorption by 60-70%. However, when participants drank tea between meals, the reduction in absorption was only about 20%.

To counter the negative effects of polyphenols, make sure to leave a few hours between eating iron-rich foods and tea or coffee.

source: coverage6.com

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Lovata Andrean

Hi, I'm Lovata, I'm not Ai but I am a content writer for SEO, Technology, Finance, Travel, Cooking Recipes and others. I hope this can be useful for all my friends. Thanks