What is iron and why is it important?
Iron is an important nutrient that helps produce red blood cells and ensures the supply of oxygen to all parts of the body.Iron deficiency can cause fatigue, weakness, shortness of breath, hair loss, rapid heartbeat, and impaired mental performance. Therefore, it is important to include iron-rich foods such as red meat, pulses, dried fruits, dates, and green leafy vegetables in your diet.
Why Is Iron Absorption Important?
Are you experiencing fatigue, weakness, and hair loss even after eating iron-rich foods? So the problem is not in your food, but in what you eat with it. Your body does not absorb all the iron that you eat. Some foods and habits block the absorption of iron.Foods that block iron absorption
1. Tea and coffee
Tea contains tannins, and coffee contains polyphenols. These can reduce iron absorption about 30% to 60%, especially non-heme iron, which is obtained from plants. Heme iron, which is derived from animals, is less affected by it. Therefore, do not consume tea and coffee an hour before and after meals.2. Calcium-rich foods
Milk, cheese, and yogurt are rich in calcium, and calcium interferes with the absorption of iron. Consuming milk and dairy products with iron-rich foods reduces the absorption of iron. Therefore, calcium and iron should be taken at different times of the day.3. Grains and bran
Grains and bran contain phytates, which reduce the absorption of iron. It binds iron in the digestive tract. This includes wheat bread, brown rice, oats.4. Dark chocolate
Dark chocolate contains large amounts of polyphenols and oxalates. When consumed with meals, they reduce the absorption of iron.5. Beans and legumes
Although beans and legumes are very beneficial, they contain phytate, which prevents the absorption of iron. The amount of phytate can be reduced by soaking, sprouting and fermenting them.6. Spinach
Spinach is a rich source of iron but it contains oxalates, which prevent the absorption of iron in the body. As a result, very little iron is absorbed in the body. Iron absorption can be increased by consuming it with vitamin C, such as lemon.7. Eggs
Although eggs are healthy and an excellent source of protein. But the phosvitin (a protein present in yolk), prevents the absorption of iron. The solution is not to stop eating eggs, but to leave a gap between iron-rich foods and eggs.Habits that block iron absorption
8. Drinking tea and coffee immediately after meals
Tannins are found in tea and polyphenols in coffee. These prevent 60 to 70 per cent of iron from being absorbed. Therefore, drinking tea or coffee immediately after meals prevents iron from being absorbed in the body.9. Taking calcium supplements with iron
Just as milk and milk products prevent iron absorption. Calcium supplements bind iron more than dairy. So give a gap of about 2 hours between iron and calcium supplements.10. Low consumption of vitamin C
Not consuming vitamin C with iron-rich food, especially non-heme iron, also leads to iron loss. Iron is absorbed well in the body by consuming lemon, orange and guava.How to Improve Iron Absorption Naturally
2. Include citrus fruits regularly in your diet.
3. Avoid tea and coffee immediately after meals. Give a gap of 1 to 2 hours between them.
4. Separate milk and milk products from iron-rich foods.
5. Keep a gap of 2 to 3 hours between calcium supplements and iron.
6. Eat a balanced diet.
7. Use healthy cooking methods. Overcooking destroys the vitamin C present in green chillies, tomatoes, and capsicum. This is essential for iron absorption. Similarly, soak or sprout beans and legumes before cooking.
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