2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Low iron levels in the human body cause a number of unpleasant symptoms - fatigue, poor concentration, frequent depressive state. This iron deficiency can lead to a number of negative health consequences - most often the development of anemia.
Iron is an essential element of the body, because it depends on the proper formation of erythrocytes - red blood cells.
The iron enters the body mainly through food, but its deficiency can be reached both by the insufficient amount of the mineral in the food and by improper absorption of iron in the body.
Iron in food is divided into two separate forms - heme and non-heme. Non-heme has lower absorbent properties for the body. That's why some foods interfere with the proper absorption of iron.
These are nuts, seeds, soy products, legumes, whole grains and green leafy vegetables, as they contain one of the most powerful inhibitors for the absorption of non-heme iron - phytic acid.
It is recommended to wait at least 2 hours after eating before consuming any of foods that interfere with the absorption of ironMilk, dairy products and eggs also complicate this process - be careful with their intake.
Another component, inhibiting iron absorption, oxalic acid is found mainly in spinach, soy foods, wheat bran, nuts and nut oils.
Polyphenols are useful plant compounds with antioxidant properties, but unfortunately some of them are also block the absorption of iron in the body. Contained in beverages such as coffee, cocoa and tea. Experts recommend drinking at least 2 hours before and after meals.
Good to know! Eating which foods helps the good absorption of the required amount of iron, but at the same time to provide enough energy.
Unlike non-heme iron, heme iron is easier to digest. It is contained mainly in animal products such as chicken and beef liver, beef, red turkey meat, duck, tuna, chicken legs, pork, lamb and others.
For complete absorption of iron experts advise the adoption of foods with iron together with vitamin C or other acids.
If you feel that you have reduced absorption of iron in the body, you can help yourself with this recipe for anemia, a magic drink for anemia, as well as with this rosehip wine.
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