What is the best way to increase iron absorption?
This article will explore the topic of increasing iron absorption through diet. In my role as a nutritionist and dietician, I am often asked how to increase nutrient intake, especially iron. It is important for those who suffer from anemia or iron deficiency. My recommendations and insights are based on research and my own practical experience.
It is important to enhance iron absorption
Our bodies require iron for many different functions. Iron is a mineral that our bodies need for many functions. It helps to produce red blood cells, DNA and supports hormones and metabolism. Our bodies don't produce iron naturally, so it is vital that we consume it in our diet.
Iron deficiency sufferers can benefit from enhancing iron absorption. It's also important to remember that too much iron can cause health problems like iron toxicity. It's important to follow professional advice when balancing iron absorption and intake.
Important Points for Getting Started
First, you should know that there are 2 types of iron in food: Heme and Non-Heme iron. Heme iron is found in animal products and can be more readily absorbed. Plant foods contain non-heme, which is more difficult to absorb. Certain nutrients, however, can increase the absorption rate of non-heme ferr.
Vitamin C (also known as ascorbic acids) is one of the nutrients that increases iron absorption. According to a study in the American Journal of Clinical Nutrition, consuming 100mg of vitamin C along with food increases iron absorption by 67% .
Ingredients which Enhance Iron Absorption
- Citrus Fruits - These citrus fruits like grapefruits and oranges are rich in vitamin C, which helps iron absorption.
- Bell Peppers: Bell peppers are a good source of iron-absorption-enhancing vitamin A. They also have dietary beta carotene, which our bodies can turn into.
- Broccoli is a great food to absorb iron because it's high in vitamin C and iron.
- Strawberries are a great source of vitamin C and go well with cereals rich in iron or yogurt.
- Tomatoes are a great source of vitamin C, especially when they're cooked.
- Kiwi Fruit: This fruit contains more than 100 percent of your daily vitamin C requirement.
- Papaya is not only rich in vitamin C, but it's also an excellent source of folate. This nutrient helps iron to be absorbed.
- Mangos: Rich in vitamin C, this tropical fruit tastes delicious in salads and smoothies.
- Pineapple: In addition to having lots of vitamin C in it, the pineapple also contains an enzyme known as bromelain, which can aid digestion, and therefore, possibly with nutrient intake.
- One guava contains twice as much vitamin C than the recommended daily intake.
Other Tips
Remember that some food ingredients, such as calcium, polyphenols and tannins, can interfere with iron absorption. Avoid consuming foods rich in iron with coffee, tea or cereals high in fiber. Cooking can also reduce these inhibitors and make iron easier to absorb.
Conclusion
To summarize, iron-rich food should be paired with foods high in vitamin C to enhance iron absorption. These tips are especially helpful for those who suffer from iron deficiency. Always consult a doctor before making any major dietary changes.
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