By Lisa Pressey
It’s fairly easy to increase iron absorption from your foods . Consuming iron rich foods with foods that enhance iron absorption is key. Certain foods enhance absorption while other foods inhibit absorption.
Since iron is an essential mineral your body needs to perform several metabolic processes, it’s a good idea to know how to maximize the absorption of it. One of the primary functions of iron is transporting oxygen through the body.
iron
THE ROLE OF IRON IN THE BODY
- Transports oxygen
- Energy production
- Growth and development
- Synthesis of hormones
Iron deficiency symptoms can include
- anemia
- fatigue
- dizziness
- pale skin
- weakness
Recommended daily allowance (click on highlighted words for more information) for iron is 7-18 milligrams a day for the average person. However, the amount required depends on age, sex and if you are consuming a plant-based diet.
Ways to Increase Iron Absorption From Your Foods
- Include foods high in Vitamin C with your meal
- Soak dried beans in water for several hours
- Some studies suggest drinking coffee or tea with your meal interferes with absorption
There are 2 types of iron: Heme and Non-heme
Heme iron is primarily found in animal products, such as meat, poultry, and fish. It is more easily absorbed by the body even though it accounts for a smaller percentage of your daily iron intake.
Non-heme iron, on the other hand is found in plants and animal products. Although the body does not absorb non-heme iron as easily it accounts for a higher percentage of your daily iron intake.
People who consume meat are taking in both heme and non-heme iron. Vegans and vegetarians who don’t eat little meat, are taking in non-heme iron putting them at greater risk of iron deficiency. The need for a well balanced diet is essential.
FOODS HIGH IN HEME IRON
- Beef
- Poultry
- Fish
- Oysters
- Mussels
- Organ meat
FOODS HIGH IN NON-HEME IRON
- Fortified cereals
- Beans
- Lentils
- Nuts and seeds
- Spinach
- Enriched rice or bread
This article is not medical advice. Speak to your physician before making any changes to your diet.
RESOURCES
https://www.healthline.com/nutrition/increase-iron-absorption