Foods to Avoid With Iron

Foods to Avoid With Iron

Iron is essential for the proper function of red blood cells. If you don't get enough iron in your diet, you may develop iron deficiency anemia. Symptoms include fatigue, hair loss, shortness of breath and depression. Iron in food exists in two forms: heme iron, which is found in meat, and non-heme iron, which comes from vegetable sources. Non-heme iron is absorbed less well than heme iron, and many substances in the diet affect its absorption. Knowing which foods decrease iron absorption will help you get sufficient amounts of iron in your diet.

Polyphenols

Coffee and tea contain a high concentration of polyphenols, substances that interfere with the absorption of iron. Coffee can reduce iron absorption by as much as 60 percent. Black teas may reduce iron absorption up to 90 percent. It's best if you avoid drinking both tea and coffee around mealtimes. A gap of two hours between an iron rich meal and tea or coffee is ideal. Other foods that contain phenols, and which are known to interfere with iron absorption, include cocoa, apples, blackberries and walnuts.

Calcium

Calcium can decrease the absorption of both heme and non-heme iron. Small quantities of calcium affect only non-heme iron, while consumption of higher amounts will interfere with the absorption of heme iron as well. Calcium is found in dairy products such as milk, yogurt, cheese and ice cream. Tofu, canned salmon and sardines also contain significant amounts of calcium. Fortified cereals, molasses, turnips and collard greens are among the non-dairy foods that contain significant amounts of calcium. One cup of skimmed milk contains 300 mg of calcium, and one cup of a fortified soy beverage contains about 368 mg -- quantities large enough to inhibit iron absorption from both meat and vegetable sources.

Phytates and Oxalates

Phytates are strong inhibitors of iron absorption, reducing its availability by up to 60 percent. Phytates are found in whole grains, maize, cereals, legumes and nuts. Vegetarian diets that rely heavily on these foods may make you susceptible to anemia even though the iron content of these foods is high. Oxalate is found in spinach, chard, berries and chocolate. Spinach is an example of a food that contains high amount of iron yet is not a good dietary source of the mineral, because the iron in it is bound to oxalate and is not available for absorption.

source : livestronge.com