what foods inhibit iron absorption

Which foods decrease the absorption of iron?

How to Lower Iron Levels With Food

• Heme Vs. Nonheme Iron. ...
• Limit Iron-Rich Foods. Avoiding foods that contain high amounts of iron, especially heme iron, helps lower iron levels in your body — which is beneficial if you have hemochromatosis.
• Pick Foods That Lower Absorption. ...
• Limit Foods That Enhance Absorption. ...

What food is best to enhance the absorption of iron?

What Foods or Drugs Increase Absorption of Iron?

• Vitamin C. When consuming plant-based sources of iron, such as beans, spinach, tofu, raisins or fortified breakfast cereals, include a source of vitamin C in your meal to increase the ...
• Animal Protein. ...
• Fermented Foods. ...
• Medications. ...
• Considerations. ...

What factors enhance or inhibit iron absortion?

What factors enhance iron absorption? Absorption enhancing factors are ascorbic acid and meat, fish and poultry; inhibiting factors are plant components in vegetables, tea and coffee (e.g., polyphenols, phytates), and calcium. After identifying these factors their individual impact on iron absorption is described.

Are there foods that reduce iron in your blood?

What to eat

• Fruits and vegetables. Fruits and vegetables are an important part of any healthful diet. ...
• Lean protein. Lean protein is an essential part of a healthful, balanced diet, but many sources of lean protein contain iron.
• Grains, beans, nuts, and seeds. ...
• Tea and coffee. ...
• Calcium-rich foods. ...
• Eggs. ...

See more

Do eggs inhibit iron absorption?

While proteins from meats have been reported in the literature to enhance the absorption of non-heme iron, other proteins, such as those from egg, are known to inhibit iron absorption.

Do bananas inhibit iron absorption?

The banana matrix does not affect iron absorption and is therefore a potential effective target for genetic modification for iron biofortification.

What cancels out iron?

Animal proteins such as casein, whey, egg whites, and proteins from plants (soy protein) have been shown to inhibit iron absorption in humans. Oxalic acid is found in spinach, chard, beans, and nuts and acts to bind and inhibit iron absorption.

What can decrease iron levels?

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 are some foods that help absorb iron?

Plant-based sources of calcium such as kale, almonds, sesame seeds, savory, marjoram, thyme, cinnamon and more may affect the absorption of not just iron, but also calcium and other essential nutrients due to them containing anti-nutrients such as phytic acid. 2) Egg yolk.

What foods are good for iron blockers?

Calcium-rich foods such as hard cheeses (Parmesan, Cheddar, Pecorino Romano, mozzarella, aged goat cheese, feta, provolone), but also milk (non-fat milk, reduced fat and regular, soured milk, buttermilk), yogurt, whey, dried whey and whey protein are some of the best iron-blocker foods to consider.

How to lower phytic acid content?

To lower phytic acid content and reduce its mineral-binding properties, foods need to be cooked, soaked, sprouted or fermented. 7) Other minerals. Other minerals compete with iron for absorption into the bloodstream and can result in reduced blood levels of the latter.

What are the sources of phytic acid?

Studies show it binds to iron as well as calcium, magnesium and zinc and inhibits their absorption. Grains, especially whole grains, legumes such as beans, lentils and soybeans, raw nuts and seeds including peanuts, almonds, Brazil nuts, pumpkin seeds, sesame seeds, flaxseed, Chia seeds are all rich sources of phytic acid.

What are the nutrients that bind to iron?

Tannins bind to iron and reduce its absorption into the bloodstream. 5) Oxalic acid. Oxalic acid is a naturally-occurring compound found in leafy green vegetables such as spinach, sorrel, patience dock, monk’s-rhubarb, beet greens, broccoli, Brussels sprouts, rhubarb and star fruit (carambola).

What is the best way to absorb iron from plants?

Eggs white have been found to help improve the absorption of the mineral from plant foods. Plant foods contain a form of iron called non-heme which is generally less bioavailable than the form in meat, eggs and dairy called heme. 3) Coffee or caffeinated teas (green tea, black tea).

What is the biologically active compound in turmeric?

Curcumin is the biologically active compound in turmeric, responsible for the majority of the health benefits of the spice. Curcumin is a polyphenol with iron-chelating properties, meaning it binds to the mineral and helps eliminate it from the body.

What foods inhibit iron absorption?

Low Iron Foods With Iron Inhibitors. This category of food contains primarily beverages: milk, coffee, black tea, and red wine. These beverages typically offer minimal iron but will actually inhibit your absorption of iron in foods you eat in the same meal. Breakfast cereal is a great example: many cereal manufacturers pack your processed breakfast ...

Why does cereal contain iron?

Breakfast cereal is a great example: many cereal manufacturers pack your processed breakfast cereal with fortified iron because the milk you pour over it will inhibit some of that iron. For this group of inhibitors, it is best to avoid consuming them with your iron-rich meal.

How to reduce phytic acid in food?

The best way to reduce phytic acid in food comes down to one word: soak and ferment. If you place the food in warm water for hours (or even for a day), the content of phytic acid will decrease or may disappear entirely. There are some exceptions for which it is difficult to remove the phytic acid (notably, soy and corn which I will leave to other discussions). For much of the rest of the food world, you can improve the phytic acid reduction by soaking a ground version of the food (cracked or ground grains, chopped nuts). You can also improve your iron absorption by eating these foods with high vitamin C foods such as tomatoes, peppers, and oranges. There are more tricks to improving your iron absorption from high phytic acid food that I will add to this website. The tricks and exceptions are described in detail in my digital books on iron rich foods and phytic acid.

Why is iron an interesting mineral?

Iron inhibitors: Foods that reduce your iron absorption. Iron is an interesting mineral because other foods can enhance or inhibit our iron absorption. It is not enough to look at the iron content of food on a label, we need to look at our whole meal to get a sense of how iron-rich the meal is.

What is the best way to get rid of oxalic acid?

Vegetables High in Oxalic Acid. For vegetables high in oxalic acid, your best strategy is to boil them and discard the boiling water. (I describe the research in more detail here as it relates to calcium but it applies to iron as well.) Eating foods high in vitamin C along with your vegetables may help as well, ...

Can you eat spinach with iron?

I get some flack from spinach lovers over this point and the fact is that I am a big fan of raw spinach salads but if you need the spinach for iron, your best strategy is to boil it and eat it mushy.

Can you get iron out of vegetables?

The iron in vegetables is blocked primarily by oxalic acid. Phytic acid is the culprit in grains, legumes, nut, and seeds. These foods tend to have enough iron that even with these iron blockers, you will still get iron out of them. They are also not so sinister that they will rob iron out of your body. I would not be afraid to eat these foods, I ...

What foods help with iron absorption?

If you aren't following a strict vegetarian diet, eating meat, fish or poultry along with foods ...

What is the risk of iron deficiency?

Pregnant women and women under 50 with heavy menstrual periods face a high risk of iron deficiency. People who often donate blood may be subject to low levels, too, as well as vegetarians and those with compromised immune systems. According to a review published in the Journal of Research in Medical Sciences in 2014, the body absorbs about 15 to 35 percent of the heme iron you take in from animal foods, but only 2 to 20 percent of the nonheme iron provided by plant sources.

How to reduce phytates in food?

In particular, fermenting, sprouting and soaking phytate-rich foods like beans and whole grains may overcome the problem. Cooking and baking in general reduce phytates, says Dr. Weil. As one strategy, he recommends soaking whole grains in a fermented liquid like buttermilk before using them for baking. References.

Does vitamin C help with iron absorption?

Some foods actually enhance the absorption of iron, and eating them along with those that block absorption provides one good approach. Vitamin C reduces the inhibitory effect of phytates, polyphenols, calcium and egg proteins, says the 2014 review article.

Where does iron come from?

Beverages. By Paula Martinac Updated December 06, 2018. Your body stores iron from your diet in the muscles, liver and bone marrow. For some people, though, supplies may sometimes dip too low. Iron plays a major role in the production of red blood cells, and a deficiency may lead to fatigue, reduced concentration or low energy.

Does iron block absorption?

Even when you think you’re getting sufficient iron from your diet, some foods actually block absorption. Knowing which foods both interfere with and enhance absorption can have a positive impact on your iron supply.

Can you eat meat with iron?

If you aren't following a strict vegetarian diet, eating meat, fish or poultry along with foods that impair iron absorption may also mitigate the problem of bioavailability. In general, when you follow a diet featuring a wide variety of foods, the iron enhancers can balance out the inhibitors, note the authors of the 2014 review.

Serving Size Determines Nutrient Amount

All foods discussed below are those that contain the nutrient in question per serving size. This means that a person can eat more (or less) than one serving to affect nutrient intake. A serving size is considered to be 1 cup raw vegetables or ½ cup cooked vegetables.

When To Eat Iron-Inhibiting Foods

Let’s outline the various compounds found in food that can alter how much iron your body gets.

Calcium

Calcium plays a large role in preventing iron absorption. It is unique in that it is the only known compound that affects both types of iron. All other compounds that affect iron absorption only affect non-heme sources and have no effect on heme iron.

A Note About Eggs

Although eggs are low in calcium, which thus does not alter iron absorption in significant ways, the egg yolk is another story. Egg yolks contain phosphoprotein, a compound that impairs iron absorption. One egg yolk can inhibit absorption of iron by 28% when consumed with an iron-containing meal.

Phytates and Oxalates

Phytates and Oxalates are both naturally occurring compounds found within various vegetables including nuts, beans, and whole grains. Collectively, these compounds function to protect living plants against being eaten and to help in the germination of their seeds.

Phytate Foods and How to Lower Them

Phytates are found in high concentrations in beans, whole grains, nuts, seeds, and soy products (soy milk, soybeans, and tofu). These compounds are very effective at inhibiting iron absorption, up to 50%-65% of non-heme iron!

Oxalate Foods and How to Lower Them

Aside from phytates, oxalates are the other “anti-nutrient” that inhibits iron absorption (as well as calcium). Oxalates are found in a variety of foods rather than in entire food groups, making them more difficult to memorize when at the store.

What foods inhibit iron?

Foods with between 40 and 300 milligrams of calcium per serving have the greatest inhibitory effect. These include tofu, kale, salmon, cottage cheese and milk.

What supplements help absorb iron?

Enhancers. A number of foods either boost your body's ability to absorb iron or counteract the effects of iron absorption inhibitors. Despite their high phosphorus content, meat, fish and poultry contain compounds that increase your body's ability to absorb both heme and non-heme iron. Vitamin A can also boost iron absorption, ...

What foods are high in phytates?

Particularly high sources of phytates include sesame seeds, linseed, almonds, Brazil nuts and tofu.

What is the best source of iron?

Dietary iron comes in two forms: heme and non-heme. Your body is much better at absorbing heme sources of iron, which include meat, poultry, fish and seafood. Non-heme iron is present in plant foods, such as legumes, nuts, seeds, whole grain foods and green, leafy vegetables.

What foods contain tannins?

Food sources of tannins include red beans, nuts, berries and smoked foods. In addition to these foods and beverages, numerous spices contain high amounts of tannins. These include turmeric, coriander, tamarind and chilli powder, all of which are common ingredients in Indian dishes.

Does vitamin C help with iron absorption?

Vitamin C is a very potent enhancer of non-heme iron absorption if taken at the same time as a source of iron. Vitamin C has dual effects: it breaks down non-heme iron into a more easily absorbed form and counters the inhibitory effects of phytates. In addition, the fruit acids in foods that are high in vitamin C enhance its effects.

Does black tea contain iron?

Unlike foods that contain phytates, most tannin-containing foods are not sources of iron. As such, tannins have an almost purely negative impact on your body's ability to absorb non-heme iron. Black tea is one of the highest sources of tannins and can reduce your iron intake by as much as 50 percent. Other beverages that are high in tannins include ...

How to avoid iron?

Avoid coffee, tea or milk near meals: Avoid these during meals that contain iron-rich foods. Have your coffee or tea between meals instead. Choose foods rich in non-heme iron: If you don’t eat meat and fish, include plenty of iron-rich plant foods in your diet. Summary:

What happens if you eat too much iron?

Additionally, consuming too much iron over time may cause large deposits of it to form in the liver and other tissues. Consequently, it may lead to diabetes, heart disease and liver damage ( 20.

What are the two types of iron?

Two types of it are found in food — heme and non-heme. Meat, fish and poultry contain the heme form, which is easily absorbed by your body. Non-heme iron is mainly found in plant foods, but this form is harder for your body to absorb. You can improve your body’s absorption by eating foods containing vitamin C, vitamin A, meat, ...

How to get iron out of your body?

Eat chicken and fish: These are also good sources of heme iron. Eat a variety of them. Consume vitamin C-rich foods: Eat vitamin C-rich foods during meals to increase the absorption of non-heme iron.

What is the difference between heme and non-heme iron?

Beans like lentils and soybeans. Summary: Heme iron is found in animal foods, while non-heme iron comes from plant sources. The heme form is better absorbed by your body than the non-heme form.

Why are pregnant women at risk for iron deficiency?

This is because their intake doesn’t meet their body’s high demand for it ( 1. Trusted Source. ). Additionally, it’s commonly thought that vegetarians and vegans are more prone to iron deficiency.

What is iron used for?

). Once it’s absorbed by your body, it’s used as a building block for hemoglobin, a protein found in red blood cells that helps shuttle oxygen around your body. Iron is also a component of myoglobin, an oxygen storage protein found in your muscles. This oxygen is used when you use your muscles.

What foods are good for nonheme iron?

Nonheme iron from plant sources is better absorbed when paired with vitamin C rich foods. Foods containing calcium, tannins, phytates and polyphenols decrease the absorption of nonheme iron. Tea, coffee, milk, legumes and whole grains contain these substances. Advertisement.

What is the best way to get iron?

Citrus fruits. Citrus fruits are rich in vitamin C. Eating one orange provides you with 70 milligrams of vitamin C. Fortified cereals, breakfast meats and eggs are all breakfast foods rich in iron. For better iron absorption, add an orange or orange juice to your breakfast. Three-fourths cup of orange juice provides 93 milligrams of vitamin C.

What fruits have vitamin C?

Fresh strawberries, kiwifruit and cantaloupe are fruits rich in vitamin C. A half-cup of sliced strawberries contains 49 milligrams of vitamin C. Fruit juices offer a good source of vitamin C thanks to the addition of ascorbic acid through fortification. Check the label for vitamin C content.

What vegetables are high in vitamin C?

One red pepper contains 95 milligrams of vitamin C. Tomatoes, tomato juice, broccoli, cauliflower, green peppers, cabbage, collards, turnips, potatoes and brussels sprouts are vitamin-C-rich vegetables. These vegetables can be added to your meal as a side dish when serving meat that is high in iron.

What are the effects of iron deficiency?

Iron deficiency can lead to anemia, decreased mental functioning and, for expectant mothers, small or premature babies. To stay healthy, eat plenty of iron-rich foods along with foods rich in vitamin C to enhance absorption.

What is the role of iron in the body?

This mineral is responsible for supplying oxygen to all your organs and tissues with the help of the protein hemoglobin.

Does tea absorb iron?

Tea contain the substances to absorb iron. Both animal and plant foods contain iron, and absorption depends on the specific form of iron. The body absorbs heme iron, found in animal products, more efficiently. Nonheme iron from plant sources is better absorbed when paired with vitamin C rich foods.

How to increase iron absorption?

To increase iron absorption, include foods that are high in vitamin C, or ascorbic acid, in the same meal as iron-rich foods. For example, eat a salad containing peppers and tomatoes with a steak or lentils. Or, drink a glass of orange juice alongside a fortified breakfast cereal.

What foods should I eat to help with iron deficiency?

including more vitamin C rich foods in meals, such as citrus fruits, peppers, tomatoes, and broccoli. using ferrous iron supplements, but seek medical advice first. following a healthful, well-balanced diet. Anyone who experiences symptoms of iron deficiency or iron overload should speak to a doctor.

What foods are rich in iron?

Vegetarians and vegans need to take care to include plenty of iron-rich foods in their diet. Foods that are rich in heme and non-heme iron include: liver. lean red meat. chicken. seafood, including oysters. lentils and beans. tofu. fortified breakfast cereals.

What are the two types of iron in food?

There are two types of dietary iron in food — heme iron and non-heme iron. The body absorbs them at different rates. Animal products, such as meat, poultry, and fish contain both heme and non-heme iron .

What happens when the body uses up iron?

When the body has used the iron up, it is unable to produce hemoglobin. This is called iron deficiency anemia.

What happens when you have too much iron in your body?

When too much iron accumulates in the body, it is known as iron overload. Too much iron can cause: nausea and vomiting. upset stomach. abdominal pain. fainting and dizziness. Some people have hemochromatosis, a genetic condition where the body absorbs more iron than usual.

Why is iron important for the body?

The body needs iron to help it carry out many vital processes, such as energy production , growth, development , and the synthesis of hormones . Iron also helps to keep the immune system healthy. About 65 percent of iron in the body is in the hemoglobin.

What factors enhance or inhibit iron absorption?

Factors that Prevent Iron Absorption Syndromes of Malabsorption: Steatrorrhea, sprue, and celiac disease are examples of these. In diarrheal illnesses, there is less time for iron absorption. Excess phosphoates, oxalates, or phytic acid: they generate insoluble compounds with iron that cannot be absorbed.

What depletes iron in humans?

Intense exercise, particularly endurance training, can, on the other hand, reduce the quantity of iron in your body. Iron deficiency can occur as a consequence of increased red blood cell breakdown during exercise or as a result of microscopic bleeding in the tissues of your intestines.

How does immaturity affect the absorption of iron?

Iron deficiency in infants might be exacerbated by gastrointestinal immaturity. The gastrointestinal system does not gain competence for iron absorption for some weeks after delivery. Premature newborns, who are prone to anemia for a number of causes, face an even more serious condition.

What is one side effect of taking an iron preparation?

It has the potential to produce stomach distress and pain, constipation or diarrhea, nausea, and vomiting. Iron supplements taken with meals appear to decrease some of these negative effects. Food, on the other hand, might impair the body's ability to absorb iron. If feasible, iron should be taken on an empty stomach.

Can low iron cause liver problems?

Iron deficiency anemia (IDA) is linked to a variety of pathological gastrointestinal illnesses, including inflammatory bowel disease, as well as liver problems. IDA can lead to excessive inflammation of the liver, known as non-alcoholic fatty liver disease (NAFLD).