Too much iron in the blood, or iron overload, is a serious condition that can lead to a variety of health problems. Traditional phlebotomy treatment for iron overload is usually effective, but you can also modify your diet to include less iron. It's best, however, to consult your doctor about adequate iron consumption for your particular needs and any changes to your diet.
Iron is a necessary mineral found throughout the body. You consume iron when you eat plant and animal products that contain it. Iron helps form hemoglobin in the body, the protein associated with red blood cells that carry oxygen throughout the body. Iron is necessary to keep the tissues throughout the body well-oxygenated. Iron is found in a variety of foods and comes in two forms -- heme iron and nonheme iron. Heme iron is found in meats and is better absorbed by the body than nonheme iron. Some foods can impair the body's absorption of iron.
Dairy Products
Calcium-rich foods include dairy products such as milk, butter and yogurt, which can decrease iron absorption in the body. Other sources of calcium are green, leafy vegetables such as spinach, broccoli and turnip greens. When you consume 300 to 600 mg of calcium per day, your body's ability to absorb heme iron decreases to nonheme iron levels. One cup of skim milk contains about 299 mg of calcium, and 1 cup of cooked spinach contains about 291 mg, near the limits of impairing iron absorption. Eggs, another product rich in calcium, is also a source of a substance called phosvitin, which also negatively affects the body's ability to absorb iron.
Oxalates and Polyphenols
Spinach not only contains a lot of calcium, it also contains oxalates, a compound that decreases the amount of nonheme iron absorbed by the body. Other oxalate-containing foods include chocolate, kale, beets, wheat bran, strawberries and nuts. While 1/2 cup of spinach contains 1.8 mg of iron, less is absorbed because of the oxalate found in spinach. Another substance called polyphenols, found in coffee, herbal teas, apples, cocoa and peppermint, also affects iron absorption. Drinking or eating polyphenol-containing foods two hours before or after eating an iron-rich meal will more likely impair iron absorption.
Iron-Rich Foods
If you're trying to decrease iron in your diet, you should limit meat products, especially organ meats. Meats such as beef, lamb, poultry and fish are rich sources of heme iron. Eating foods that contain vitamin C, such as oranges, also enhance the body's ability to absorb iron. The Iron Disorders Institute notes that 100 mg of vitamin C enhances iron absorption by over four times. Alcohol also tends to enhance iron absorption in the body. Talk to your doctor before you eliminate any iron from your diet. Each person has different daily iron needs based on current iron storage in the body.
Member Comments