and normal functioning of the body, but also the prevention and treatment of iron deficiency, which is one of the most common nutritional deficiencies worldwide. The protection and replenishment of iron stores available to the agency, clearly envisaged the regular consumption of rich sources.
The iron intake through the diet is divided into two types: heme iron, contained in food of animal origin (meat, poultry, fish, seafood), and is more easily absorbable by the body and the non-heme iron, that is found in plant origin foods (legumes, green leafy vegetables, dried fruit, nuts, oat flakes, fortified cereals and whole grain products), and shows much lower absorption rates.
Generally, it is useful to know that some dietary factors may act as buffers, limiting the bioavailability of iron.
These include calcium, caffeine, and plant acids contained in legumes and vegetables. Therefore, it would be good to avoid the simultaneous consumption of iron sources with foods or drinks that contain high amounts of calcium or caffeine, while in the case of the vegetable acids, thermal treatment, and techniques such as the “soaking” of the pulses appears to reduce the concentration of these components, thus facilitating the absorption of the content of iron. On the other hand, the absorption of non-haem iron, mainly, can be enhanced by the simultaneous consumption of vitamin C.
In fact, it has been shown that the presence of vitamin C can “neutralize” the negative effect of inhibitory factors such as phytate, and calcium. Still, the consumption of sources of protein of animal origin, such as meat, poultry and fish, even in small quantity, it can enhance the absorption of non-haem iron from plant sources.
Therefore, be sure to consume rich sources of iron in combination with foods that increase the bioavailability and avoiding ingredients that “compete” in order to ensure the greatest possible rate of absorption of this valuable nutrient.
This is the trick to “absorb” more iron your body from the food…
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