Foods to Be Avoided for Low Iron

Foods to Be Avoided for Low Iron

Iron is an essential component of muscle proteins, detoxifying enzymes and hemoglobin that ferries oxygen from your lungs to the other parts of your body. Iron deficiency occurs when your body's iron stores become depleted due to inadequate iron intake, decreased iron absorption or increased iron losses, through bleeding or heavy menstrual periods. If your iron stores are low, you should avoid certain foods because they decrease your body's ability to absorb iron from food or supplements.

Eggs

Eggs --- particularly egg yolks --- are often cited as a high-iron food. However, eggs feature a phosphorus-containing protein called phosvitin that interferes with your body's ability to absorb iron. Dubbed the "egg factor" by the Iron Disorders Institute, a single egg may decrease iron absorption from a whole meal by 28 percent. Consume baked, boiled, fried or poached eggs separately from iron-rich foods or consider replacing them with iron-rich protein alternatives, such as meat, poultry and fish.

Soy

Soy protein contains phytates that strongly inhibit your body's ability to absorb iron. Consumed as part of a meal, the Iron Disorders Institute states that phytates may decrease iron absorption by 50 to 65 percent. Soy protein is found in foods such as edamame, tofu, tempeh, soy cheese or milk, soy flour, soy-based meat substitute and soy protein isolates in protein shakes or bars. Other foods that contain phytates include walnuts, almonds, sesame, dried beans, lentils and peas, and cereals and whole grains. Consume these foods at least one hour before or two hours after an iron-rich meal.

Dairy Products

Calcium, like iron, is what scientists call a "divalent cation," meaning that it carries a net positive charge of two. For nutritional purposes, calcium and iron use the same transporter to cross from the gastrointestinal tract to the bloodstream. It's the only substance that interferes with your ability to absorb both heme iron from animal foods and non-heme iron from plant foods. Calcium is found in foods such as milk, yogurt, cheese, sardines, canned salmon, tofu, broccoli, almonds, figs, turnip greens and rhubarb. Calcium is most effective at inhibiting iron absorption when consumed in doses between 300 and 600 mg. This is equivalent to the amount in 1 cup of skim milk. Consume these foods separately from iron-rich foods or consider eliminating them from your diet altogether until your iron stores recover. If you're also at risk of calcium deficiency, ask your doctor about bedtime calcium supplements

source : livestronge.com