Iron absorption is an important process for maintaining a healthy body. Iron is a mineral that is necessary for many bodily functions, including the production of hemoglobin, the oxygen-carrying molecule in red blood cells. When iron absorption is impaired, a person may suffer from iron deficiency anemia. Therefore, it is important to understand what can decrease iron absorption and take steps to reduce or avoid these factors.
Factors That Decrease Iron Absorption
Phytates: Phytates are found naturally in many plant-based foods, such as legumes, grains, nuts, and seeds. These compounds bind to iron and other minerals, making them inaccessible to the body. To reduce the amount of phytates in food, soaking, fermenting, and sprouting can be helpful.
Tannins: Tannins are compounds found in tea, coffee, red wine, and some fruits and vegetables. They can bind to iron and reduce its absorption. To reduce the tannin content of foods, it is best to avoid over-brewing tea and to limit the consumption of red wine.
Calcium: Calcium is an important mineral for bone health, but it can bind to iron and inhibit its absorption. It is best to avoid taking calcium supplements at the same time as iron supplements, and to separate the two by at least two hours.
Oxalates: Oxalates are compounds found in many fruits and vegetables, including spinach, rhubarb, beets, and sweet potatoes. They can bind to iron and reduce its absorption. To reduce the oxalate content of foods, it is best to cook them for a longer time.
Fiber: Dietary fiber can bind to iron and reduce its absorption. To maximize iron absorption, it is best to minimize the amount of fiber eaten at a meal.
Conclusion
Iron absorption is an important process for maintaining a healthy body. There are many factors that can decrease iron absorption, such as phytates, tannins, calcium, oxalates, and fiber. To maximize iron absorption, it is best to reduce or avoid these factors.