Optimize your Iron Absorption
Some people, especially women of child bearing age, have problems with iron.
Men can too so don’t skip this post!!!
1.Avoid dairy or calcium supplements within 2 hour of meals containing iron.
2. Avoid caffeine (coffee, tea, energy drinks, pre workout) with 2 hour of meals containing iron.
3. Avoid phytic acid found in foods such as whole grains, cereals, soy, nuts and legumes .
4. Include Vitamin C when eating iron it helps absorption.
5. Have a mixture of both heme and non heme iron.
🥛 Dairy & Calcium interfere with iron absorption.
🥩 Heme iron is from meat and is best absorbed by your body. Sources include:
Lean red meat, Organ meat, Chicken, Pork, Veal , Fish & Shellfish
🌱 Non-heme sources are plant based and not as easily absorbed. Sources include: Fortified cereals, dark leafy greens, dried fruit and beans.
🚫Phtyic acid interferes with iron absorption that’s why most packaged grains and breads are enriched with iron.
🍷 Polyphenols prevent iron absorption they are found in plant foods and beverages, including vegetables, fruits, some cereals and legumes, tea, coffee and wine.
🌱 Vegetarians are more at risk for low levels or iron as are young women at women who are menstruating . Vegetarians need almost 2xs the amount of iron containing foods to keep up with people who eat meat.
There's some nutrients which are great for us when consumed in the proper form but can be considered "anti-nutrients" Many of the anti-nutrients prevent other nutrients and minerals from being absorbed. They are mostly found in grains and legumes. This is why many anti-inflammatory diets or the Paleo diet does not include grains or legumes.
Why do we avoid caffeine from coffee and tea plus wine? That's because polyphenols which are found in plant foods and beverages, including vegetables, fruits, some cereals and legumes, tea, coffee and wine in prevent iron absorption. One study shows drinking a cup of black tea with a meal reduced iron absorption by 60–70%, regardless whether the tea was weak, normal or strong.
Sounds confusing right? That why people who are focused on optimize their nutrition hire professionals!