Food interactions that may affect iron absorption include the following:. While non-heme iron is not well absorbed, combining it with certain foods and using good strategies can improve its absorption. Eat your high iron meals when they are best absorbed. This strategy is most important for people with low levels of iron and is less important for those with normal iron stores.
Your doctor will try and find out what caused your iron deficiency. Sometimes there is a medical reason and sometimes diet is to blame. Even so, iron deficiency is not easily corrected by nutrition alone. You may need to supplement your iron. There are a few routes of iron supplementation. Your doctor chooses your iron supplement based on how severe your deficiency is and your expected compliance.
Also, some regions will consider supplement availability and cost. Most often, iron supplements are prescribed in tablet form but are also available in liquid or parenteral IV form.
You take these iron supplements until your deficiency has resolved and then you stop. High doses of supplements commonly cause black stool, nausea, and constipation. Consequently, many people stop taking iron supplements before they should. Even so, this route best treats severe iron deficiency. It is possible to take too much iron. Consult your doctor and pharmacist before taking iron supplements. The Lucky Iron Fish is a new and novel form of supplementation.
The Lucky Iron Fish is a fish-shaped iron cooking tool that you place in 1 L 4 cups of water with drops of citrus like lemon juice and boil for 10 minutes. The Lucky Iron Fish releases a safe and gentle dose of iron into the boiling water, without the side effects found in conventional supplements. As a result, people are more likely to use the Lucky Iron Fish to manage their iron deficiency.
Luo, M. Can you get too much iron? Outlook We include products we think are useful for our readers. Iron-rich foods. Share on Pinterest Vegetarians and vegans need to take care to include plenty of iron-rich foods in their diet.
How to increase iron absorption. Share on Pinterest Tea may inhibit absorption of iron. Types of iron. Symptoms of iron deficiency. Who is at risk of deficiency? Share on Pinterest Pregnant women require a higher iron intake. Exposure to air pollutants may amplify risk for depression in healthy individuals. Related Coverage. Should you drink celery juice on an empty stomach?
High intake of fatty acids from plants may lower death risk New research finds that a high dietary intake of alpha-linolenic acid, a type of fatty acid found in plants, may decrease overall mortality risk.
What are the health benefits of Capsicum? What to know about the benefits of fish oil for men. Medically reviewed by Grant Tinsley, PhD. After identifying these factors their individual impact on iron absorption is described. Specific attention was paid to the effects of tea on iron absorption.
We propose a calculation model that predicts iron absorption from a meal. Iron deficiency is very common. Those who are most at risk include children, adolescents, women of reproductive age, pregnant women, vegetarians and vegans. Vitamin C has been shown to enhance iron absorption.
Foods high in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, melons and strawberries. In vegetarian and vegan diets, iron absorption may be optimized by including vitamin C-containing vegetables during meals 1. Vitamin A plays a critical role in maintaining healthy vision, bone growth and your immune system. Beta-carotene is a red-orange pigment found in plants and fruits. It can be turned into vitamin A in your body. Good food sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges and peaches.
Meat, fish and poultry not only provide well-absorbed heme iron, they can also stimulate absorption of the non-heme form. Several studies have reported that the addition of beef, chicken or fish to a cereal-based meal resulted in about 2—3 times greater non-heme iron absorption 4 , Research has also shown that adding 75 grams of meat to a meal increased the absorption of non-heme iron by about 2.
Based on study findings, it was estimated that 1 gram of meat, fish or poultry provided an enhancing effect similar to that of 1 mg of vitamin C 4.
You can enhance the absorption of iron from meals by eating foods high in vitamin C, vitamin A or beta-carotone. Eating meat, fish or poultry with other foods can also help.
Phytate , or phytic acid, is found in foods like whole grains, cereals, soy, nuts and legumes 3. Even a small amount of phytate can significantly decrease iron absorption 1 , 3. Nonetheless, the negative effect of phytate can be counteracted by consuming foods that enhance non-heme iron absorption, such as vitamin C or meat.
However, some evidence shows that it hinders iron absorption, regardless of whether the source is a dairy product or calcium supplement This is worrisome, as increased calcium intake is commonly recommended for children and women, the same populations that are at risk of iron deficiency. However, most studies were short-term and conducted in single meals. A thorough review of long-term studies found that calcium and milk products did not have any adverse effects on absorption
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