Let’s see 7 ways to increase iron absorption for anemia prevention Iron is one of the important minerals that the body needs. Iron is needed for energy production, development, change, and hormone synthesis. Iron is also associated with immunity.
Lack of iron 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 protein building block for hemoglobin which helps move oxygen throughout the body.
When iron absorption is disturbed, iron deficiency anemia may develop. 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.
In addition, reducing some foods that can block the absorption of iron, can also help. Here are the steps to increase iron absorption.
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Consumption of foods high in iron
In food, iron is present 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 mainly from plant sources and is found in whole grains, vegetables, and fortified foods. It is estimated that 85–90% of total iron intake comes from the non-heme form, while 10–15% comes from the heme form. Sources of non-heme iron include spinach and kale, dried fruit, and nuts.
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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, cantaloupe 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.
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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 dietary sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach, kale, pumpkin, red bell peppers, cantaloupe, 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.
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Consumption of 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 a cereal-based diet results in approximately 2-3 times greater absorption of non-heme iron.
Research also shows that adding 75 grams of meat to your 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 boosting effect similar to that of 1 mg of vitamin C.
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Avoid foods containing phytate
Phytates or phytic acid are found in foods such as whole 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-grain bread. And when 250 mg of phytate is eaten, almost 82% of the iron is not absorbed. However, the negative effects of phytate can be overcome by eating foods that increase the absorption of non-heme iron, such as vitamin C or meat.
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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 about 50-60%.
However, most studies are short-term and conducted in one meal. A thorough review of long-term studies found that calcium and dairy products had no adverse effect on absorption.
To maximize absorption, calcium-rich foods should not be eaten with foods high in iron. Calcium and iron supplements should be taken at different times of the day, if possible.
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Reduce foods containing polyphenols
Polyphenols are found in plant-based foods and beverages, including vegetables, fruits, cereals and legumes, tea, coffee, and wine. Coffee and tea, both of which are widely consumed with meals, are high in polyphenols. It has been shown to inhibit the absorption of non-heme iron.
In one review, drinking a cup of black tea with a food-containing meal reduced iron absorption by 60-70%. However, when participants drank tea between meals, their absorption decreased by only about 20%.
To counter the negative effects of polyphenols, be sure to pause a few hours between eating iron-rich foods and tea or coffee.
Source: liputan6.com
