How to increase iron absorption from food?

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1/ Some information about iron

We all know that many nutrient-rich food groups have the ability to provide essential minerals for the body. Our body both absorbs iron and consumes it to ensure circulation. After iron is absorbed, the hemoglobin protein block is built. This is a protein responsible for carrying oxygen around the body, usually found in red blood cells. For adults, iron should be absorbed from 8 to 12 mg. Meanwhile, pregnant women need to supplement up to 27mg to ensure the healthy development of the fetus.
Iron is divided into 2 types that we rarely pay attention to as there is only 1 type. Depending on the source of food, there will be iron from animals and iron from plants.
Iron of animal origin Iron of animal origin contains hemoglobin which is the recommended form. According to research, 40% of iron of animal origin will be easily absorbed by the body. You can eat beef, pork, chicken, veal, halibut, cod, salmon, tuna, and shellfish to get this amount of iron. In addition, animal organs also help the body to absorb more iron.
Iron from Plants Another source of iron is found in plants, namely cereals, vegetables and dietary supplements. This is also a group of healthy foods rich in healthy nutrients. It is estimated that about 85-90% of iron from plants is absorbed by the body, while iron from animals accounts for only 10-15%. For practical applications, experts still recommend choosing iron derived from animals. animals because of the better absorption of animal iron into the body.
Legumes, grains, fruits, vegetables, rice, wheat... are all rich sources of plant iron good for our health.

2/ Some subjects need to increase iron absorption

Iron deficiency disease appears more and more and the main cause is anemia. People with iron deficiency have many different manifestations such as: fatigue, dizziness, nausea, headache, sensitivity to cold climates or shortness of breath when active. Iron deficiency is not easy. It is the cause of neurological impairment and low intelligence in young children. During the period of formation and development, if children lack iron, their intellect will be affected forever.
Not only women of reproductive age are also susceptible to anemia. The reason is that their eating habits cause an imbalance of healthy nutrient groups for the body. Some argue that vegetarianism is a miserable lifestyle that easily leads to nutritional deficiencies, especially iron. However, iron-rich vegetarian food would be a better choice.

3/ Instructions to increase iron absorption in food

Food does not always provide the body with the same amount of iron. However, if iron is provided in food, absorption will be enhanced than no supplement. Here are some suggested foods to increase iron absorption.
Foods rich in vitamin C Some evidence shows that vitamin C helps increase iron absorption. When iron derived from plants is loaded with vitamin C, it will be retained in the body for gradual absorption. You can find vitamin C in citrus fruits, dark green leafy vegetables, bell peppers, and strawberries.
In some studies, when the body absorbed 100 mg of vitamin C with a meal, iron absorption increased by 67%. Therefore, using citrus juice when eating can help you absorb more iron and vitamin C. Therefore, vegans should eat a lot of green vegetables to absorb enough vitamin C needs for the body.
Foods containing vitamin A and beta carotene As we all know vitamin A plays an important role in maintaining healthy vision. Moreover, when the body is supplemented with enough, it will increase the development of bones and the immune system. Beta carotene is a red-orange pigment that manifests itself on the outside of food. Therefore, these colored vegetables will not contain a sufficient amount of vitamin A to provide your body.
To supplement vitamin A and carotene you can use some foods such as: carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, oranges, apricots and peaches. When conducting an analytical study on the intake of cereals for 100 people, the results were extremely feasible. Rice increases iron absorption by 200% ,80% with wheat, 140% with corn. In another study, carotene absorption was tripled with rice and nearly doubled with wheat and corn.
Meats, fish and poultry Meat of fish and poultry can help the body absorb iron better from both plant and animal sources. According to nutritional studies, beef, chicken or fish used in meals containing cereals increases iron absorption by 2-3 times. Specifically, in 75g of meat, the amount of iron absorbed increases by 2.5 times. Thus, the ability to increase iron absorption of this food group is not inferior to vitamin C
supplements.

4/ Causes of the body's reduced ability to absorb iron

We can reduce our ability to absorb iron due to the way we eat. When you accidentally eat certain foods that interfere with your body's ability to absorb them, it will be more difficult to get iron from foods.
Foods containing phytate Phytate is also known as phytic acid. This ingredient is found in grains and legumes. Just a small amount of acid is enough to make the body absorb iron less. According to analysis, when you eat wheat with foods containing this acid, the absorption of iron decreases by 18%. If you eat up to 250mg of phytic acid, the absorption of iron will decrease by 82%.
Because phytate is a decrease in iron absorption, experts have been trying to find a solution. You should eat foods containing iron from plants to increase iron absorption such as vitamin C and meats.
Calcium-rich foods Calcium plays an important role in the body to ensure bone health. However, some studies have shown that calcium interferes with the absorption of iron in foods. According to analysis, when you get about 165 mg of calcium from milk or finished products, there is a 50-60% reduction in iron absorption.
Iron and calcium are at the same time two nutritional groups that are easily deficient in women and children. This makes the body tired and difficult in all activities. However, this effect does not last as long as other foods. It is possible that at some point your absorption is poor, but after that it is possible that the amount of iron absorbed is still guaranteed.
However, experts recommend that you do not take iron and calcium supplements at the same time to avoid antagonizing each other. You can eat foods containing calcium before or after taking iron supplements. The moderate distance will ensure that the body can absorb the most nutrients
Polyphenol-containing foods You use foods such as vegetable smoothies, cereals, beans, teas, coffees and wine will make you lose weight. The body absorbs more polyphenols. Especially drinks are often used in meals to have a more appetizing feeling. Coffee tea has been reported to be a beverage containing high levels of polyphenols, which inhibit the absorption of iron from plants.
On average, when you drink tea or coffee, the amount of iron absorbed will decrease by 50 - 60%. However, when conducting detailed analysis this figure is only up to 20%. Therefore, you should use these drinks in advance instead of using them with meals.

The dangers of excess iron in the body

Although it is very rare that iron contains toxicity, if you take it in excess, it will not be good for health. One report warned of the risk of death if the body has an excess of iron. Hemoglobin diseases are also caused mainly by excess iron. Some will have trouble metabolizing nutrients. You may also face the risk of excess iron being deposited in your liver and tissues.
If you prolong the excess, the body will face the risk of diabetes, heart disease and liver damage. Therefore, when using iron supplements, you should consult your doctor first.
Let's aim for iron in food instead of getting it through drugs. You should use more of the food group to increase iron absorption and avoid taking them with foods that interfere with the body's absorption process. Meat and fish, foods containing vitamin C, vitamin A will be what you need. People should drink tea or coffee in the middle of the day to have time to consume before meals to increase iron absorption for the body.

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Reference source: healthline.com