Foods That Improve Iron Absorption: Iron-rich foods are essential for the prevention of iron deficiency anemia, but when anemia is already present, iron fortification of the diet is not enough.
Through food, man can receive only the daily ration of iron necessary for life.
10-20% of iron is absorbed from meat, only 1-5% from plant foods. In addition, iron absorption depends on the content of inhibitors and inhibitors in food. The bioavailability of iron can be improved by modifying the ration to increase the amount of substances that promote absorption, reduce inhibitors, or both.
Inhibits iron absorption:
Phytates – cereals, cereals, high-extraction flour, nuts, tea, coffee, cocoa, vegetable ice cream, spices and some vegetables;
Calcium – milk, dairy products (cottage cheese, cheese).
Promotes iron absorption:
Heme iron, contained in beef and poultry (chicken, turkey) meat, fish insurance products;
Ascorbic acid – Vitamin C, found in fruits, potatoes and some legumes, as well as legumes and cabbage;
Foods rich in iron and vitamins.
Food Style Changes That Improve Iron Absorption:
Drink tea, coffee 1-2 hours after eating – at this time the food is no longer in the stomach and these products can no longer inhibit the absorption of iron;
Intake of milk, cheese from meal to meal, in between;
Intake of products rich in vitamin C along with other foods;
Intake of products fortified with iron and vitamins.
It also promotes the absorption of inorganic iron:
Ascorbic acid (vitamin C);
Lactic acid products – sour, yogurt, kefir, cottage cheese.
Inhibits the absorption of inorganic iron:
Soy protein;
Tea;
Coffee;
Legumes.
Foods that improve iron absorption – Some plant products contain large amounts of iron, but do not meet the body’s needs, so apples, pomegranate juice, buckwheat and other such foods, no matter how much we take, are in vain. In general, in case of anemia (non-iron deficiency) in addition to drug therapy, diet therapy is also recommended. Moderate reduction of fat – up to 70-80 grams – is desirable, because during anemia are often observed changes in the liver, as well as – bone marrow fat, and fats usually suppress blood flow.
Preference should be given to easily digestible fats – milk, sunflower and, in general, vegetables. The food ration should be enriched with products of lipotropic (fat-like) action, which will protect the liver and bone marrow from fats.
Every day or every other day we should consume 100 grams of liver, we should add yeast dishes to the ration. Drink yeast drink (take 50-100 g of yeast, dissolve in 500-700 ml of water and boil). Micronutrients in the bloodstream – iron, cobalt, zinc, manganese – reach the body through the liver, meat, lungs, eggs, caviar, yeast and mushrooms, wheat flour and buckwheat, fruits and vegetables. Anemia is often accompanied by a weakened appetite, which is explained by a deterioration in the secretory (secretory) function of the stomach.
To improve appetite, doctors often recommend meat, fish, mushrooms and vegetable extracts to the patient. Gray and white bread, lean meat, fish, liver, lungs, cottage cheese, buckwheat, eggs, mushrooms, fruits, vegetables, butter and oil, asparagus, black currant, citrus are allowed. It is desirable to limit: tea, flour, boiled milk, cheese, cocoa, chocolate, sour cream. In case of anemia, it is necessary to saturate the diet with products rich in calories, iron and vitamin C.
Lots of butter, cream and milk are recommended. Wheat and buckwheat porridge, pumpkin, liver (especially – rabbit) are very useful. The ration should also include potatoes and legumes, onions, garlic, eggplant, melons, dill, stalks, lemons, oranges, apricots, cherries, corn, pears.
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