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The foods we eat significantly influence the iron that the body manages to absorb to meet its needs.
The recommended daily dose of iron is 7–18 mg for adults and up to 27 grams for pregnant women.
Foods that help you absorb more iron
Iron is a mineral that is not absorbed properly.
There are some foods that speed up and improve its absorption.
Foods rich in vitamin C.
Vitamin C improves the absorption of iron by the body.
Foods rich in vitamin C are citrus fruits, dark leafy herbs, peppers, melons and strawberries.
One study found that taking 100 mg of vitamin C in a meal increases iron absorption by 67%.
Foods rich in vitamin A and beta carotene
Vitamin A plays a critical role in maintaining eye health, bone growth and the immune system.
Rich food sources of beta carotene and vitamin A include carrots, sweet potatoes, spinach, squash, kale, red peppers, melon, apricots, oranges and peaches.
The 100 participants in a study fed cereal-based products found that in the case of rice, vitamin A increased iron absorption by 200%, while in the case of wheat and corn, iron absorption increased by 80% and 140%, respectively. respectively.
Animal products, fish and poultry
Numerous studies have shown that increased consumption of beef, chicken or fish in a grain-based food doubled and tripled the absorption of iron.
Studies have shown that if you add 75 grams of meat to a meal the absorption of iron increases by 2.5 times.
Foods that inhibit the absorption of iron
Foods rich in calcium.
Scientists say that if you want to maximize iron absorption, avoid eating calcium-rich foods at the same time as iron-rich foods.
Foods that contain polyphenols
Polyphenols are found in many plant foods and beverages, including vegetables, fruits, some cereals, legumes, teas, coffee and wine.
Coffee and wine, which are widely consumed in meals, contain high amounts of polyphenols that prevent the absorption of iron.
Data show that drinking a cup of black tea during a meal reduces iron absorption by 60-70%
Scientists recommend that you drink tea and coffee a few hours after eating iron-rich foods.AgroWeb
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