Anemia is a common condition that is found in people of all ages. Anemia which is caused due to iron deficiency is more common in India. Around 55% of women in India suffer from anemia which is quite alarming. The body requires iron for producing certain components in red blood cells so that they can carry hemoglobin/oxygen. The first noticeable symptom of anemia caused due to iron deficiency is breathlessness and lethargy.
That is why it is very important for everyone to consume food that helps in the absorption of iron by the body. Certain foods are known to increase the iron absorption process while there are many foods that inhibit iron absorption.
Dos for iron Absorption
- Vitamin C -enriched foods help in iron absorption. So you must include Citrus fruits such as tomatoes, berries, lemon, oranges, grapefruit, green leafy vegetables, melons, kiwi fruit, and amla in your diet.
- Vitamin A also supports the better release of iron in the body. A good amount of vitamins in the body helps to prevent anemia caused due to iron deficiency. Sources of vitamin A are sweet potatoes, carrots, spinach, cantaloupe, oranges, apricots, peaches, and red peppers.
- Fermented, soaked, and sprouted food times like legumes and grains also aid iron absorption.
- Plant foods like quinoa and legumes are packed with the amino acid lysine which is rich in iron and hence can prevent iron—related anemia.
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Don’ts for iron Absorption
- Iron absorption and binding can be hindered if there is too much amount of calcium, copper, magnesium, and zinc in your body. Importantly, these minerals also stop the body from absorbing nonheme iron. That is why health experts advise that dairy products should be enjoyed in between meals separately instead of making them a part of the main meal.
- Certain leafy vegetables are rich in iron but they also have oxalates which create problems with the absorption of plant-based or nonheme iron. Such foods include oregano, parsley, basil, beets, kale, and even spinach.
- Beverages such as milk, coffee, or tea also inhibit the process of iron absorption and hence should not be taken near or with meals.