What dietary factors inhibit the absorption of iron by the body?
You can improve your body’s absorption by eating foods containing vitamin C, vitamin A, meat, fish and poultry during your meals. On the other hand, foods containing phytates (cereals and grains), calcium (milk and dairy) and polyphenols (tea and coffee) can hinder iron absorption.
What reduces iron absorption?
Grains, beans, nuts, and seeds All grains, legumes, seeds, and nuts contain phytic acid, or phytate, which reduces iron absorption. Eating foods high in phytates, such as beans, nuts, and whole grains, reduces the absorption of nonheme iron from plant foods. As a result, it may reduce total iron levels in the body.
What supplements affect iron absorption?
Phytates, which are found in most plant foods, can reduce iron absorption by up to 80%. But vitamin C—consumed along with a meal–can counteract the effect. In one study, preschoolers with iron deficiency anemia were given vitamin C supplements twice a day—100 mg at each of two phytate-rich meals.
Does vitamin C inhibit iron absorption?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin thought to increase the absorption of nonheme iron. Vitamin C acts as a reducing agent to facilitate iron absorption from the GI tract and to enable its mobilization from storage.
Which foods are iron blockers?
The following foods can interfere with iron absorption:
- tea and coffee.
- milk and some dairy products.
- foods that contain tannins, such as grapes, corn, and sorghum.
- foods that contain phytates or phytic acid, such as brown rice and whole-grain wheat products.
Why can’t I take antacids with iron pills?
Although the supplements work best on an empty stomach, you may want to take them with food so that they don’t upset your stomach. You shouldn’t take iron supplements with milk, caffeine, antacids, or calcium supplements. These can decrease the amount of iron that is absorbed.
Does magnesium deplete iron?
Magnesium and manganese, two common minerals found in multivitamin supplements, also interact with iron. Magnesium may decrease non-heme iron absorption if the two nutrients are taken together.
What foods decrease iron absorption?
One can choose foods that lower iron absorption such as calcium-rich foods like skimmed milk, yogurt, cheese or calcium-fortified soy milk. It has been found that consuming as much as 300 mg to 600 mg of calcium-rich foods can block the heme iron to block the absorption of iron in the body.
What enhances the absorption of iron?
Vitamin C enhances the absorption of iron. A typical example of foods that provide optimal iron is chili with lean ground beef. The ground beef contains heme iron, and the tomato sauce contains vitamin C which enhances the non-heme iron in the other ingredients.
Are there other nutrients that enhance the absorption of iron?
Vitamin C helps the heme form of iron better absorb into our bodies. Some foods that contain a high level of vitamin C are: sweet red bell peppers, parsley, broccoli, cauliflower, strawberries, mustard greens, papaya, grapefruit, kiwi, oranges, cantaloupe, cabbage, tomatoes, raspberries, celery, spinach, pineapple, watermelon, tangerines, limes, cranberries, and guava.
What food blocks iron absorption?
Phytic acid is one of the strongest inhibitors of non-heme iron absorption. This compound is present in whole-grain, high-fiber foods, nuts, seeds, legumes and soy products. Particularly high sources of phytates include sesame seeds, linseed , almonds, Brazil nuts and tofu.