How to Combine Foods for Iron Absorption
Iron is needed to produce red blood cells and build strong bones and is a mineral vital to maintaining good health. Increasing the amount of iron your body absorbs requires more than just increasing your iron intake, as certain foods increase the efficiency in which your body absorbs iron. Iron helps form hemoglobin and it is to the hemoglobin that oxygen molecules bind to be transported to the cells in your body, thus by absorbing adequate amounts of iron you can feel more energized.
Instructions
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Take note of the foods you eat during the same meal as iron rich foods such as chicken liver, fortified cereals, soybeans, lentils, oysters, beef or iron supplements.
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Try to include foods rich in vitamin C as they also contain absorbic acid in the same meal as iron rich foods. Vitamin C-rich foods work with foods containing iron to help the body absorb more of the iron. Vitamin C rich foods include guava, red bell peppers, kiwi fruits, citrus fruits, green bell peppers, strawberries, cantaloupe, papaya and broccoli.
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Avoid foods that block iron absorption. Skip the soda, coffee, tea, alcohol, bran and soy protein.
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Tips & Warnings
Vegetable sources of iron are forms of non-heme iron and are harder for the body to absorb on their own so provide careful attention to make sure that they are combined with vitamin C or a form of heme iron that is animal based, thus maximizing their potential to be absorbed by the body.
Cooking your food in a cast iron pan or skillet can provide another source of iron in your diet.
If you are concerned about your iron levels, have them checked by a health care provider as low levels of iron can lead to anemia.
Certain medications including antacids, medicine used to treat peptic ulcers and acid reflux medication can reduce the amount of iron absorbed into your body.
References
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