| |
The absorption of iron takes place in the duodenum and upper jejunum (small intestine). Of total iron intake, only 5-15% is absorbed. Oxalates and phytates in the diet, as well as its protein quantity, affect the absorption also. Presence of vitamin C enhances the iron absorption, which is why consuming citrus fruit along with iron helps.
Tips for Getting and Absorbing Iron- Eat foods that are good sources of iron. Concentrate on green, leafy vegetables, lean, red meat, beef liver, poultry, fish, wheat germ, oysters, dried fruit, prune juice and iron-fortified cereals.
- Eat foods high in vitamin C, such as citrus fruits, tomatoes, and strawberries. Vitamin C helps your body absorb iron from food.
- If you drink tea, drink it between meals because the tannins in tea inhibit iron absorption. Alternatively, add milk to the tea - the calcium in milk binds with the tannins. (Herbal tea does not have tannins.)
- Take an iron supplement, but check with your doctor first. Note: Recent research is suggesting that high levels of iron in the blood may increase the risk for heart attacks.
- Avoid antacids, phosphates (found in soft drinks, beer, ice cream, etc.), and the food additive EDTA. These block iron absorption.
|
|
|
