Iron deficiency anemia is the most common anemia all over the world, especially in developing nations. We may be taking dietary iron and iron supplements but we usually don't know to what extent that iron is absorbed.
Iron is absorbed in the duodenum (upper part of the small intestine).
There are two types of dietary iron -Heam and Non-haem iron
Haem iron is better absorbed than non-haem iron.
Food rich in haem iron is liver, meat, poultry, and fish.
Food containing non-haem iron are vegetables, legumes, nuts, cereals, oilseeds, jaggery, and dry fruits.
Which food increases iron absorption
- Haem iron-these are not only an important source of iron but also promote non-haem iron in plant foods at the same time
- Vitamin C -iron when taken with vitamin C helps in better absorption. The logic behind this is that vitamin C is ascorbic acid and an acidic environment is better for iron absorption. So eat salads with tomato, Have citrus fruits like orange, Broccoli also contains vitamin C.
- Low phosphorus foods
Which food decreases iron absorption
1. Tannins- found in tea,coffee
Yes, your favorite beverages prevent iron absorption. Tannins bind to iron and prevent its absorption.
2. Phytates -found in cereals
3. Oxalates-found in leafy vegetables
4. Egg -The egg is very nutritious but consuming egg yolk rich in phosphates prevents iron absorption.
5. Milk -yes this may surprise you but it is on the list, in fact, milk is a poor source of iron.
6. Calcium-rich food also decreases iron absorption
So choose your combination of food wisely.