Iron is an essential mineral for your blood and every cell in your body, and it is important that you meet the recommended dietary allowance. Certain foods can inhibit the absorption of this mineral and you should not eat them at the same time as iron-rich foods. However, these foods provide other important nutrients and should be a part of your diet. Talk to your doctor about optimizing your body's absorption of iron.
Types of Iron and Calcium
Iron occurs in two types: heme and non-heme. Heme comes from animal products like liver and poultry, and this type of iron is easiest for your body to absorb. Non-heme iron is in plant foods like dried beans and leafy green vegetables, and is more difficult for your body to absorb. Furthermore, certain nutrients and substances can block your body's ability to utilize non-heme iron. Foods that contain calcium, including all dairy products, can inhibit the absorption of non-heme iron in your body. While calcium is essential for your bone health and you should consume it, avoid taking it at the same time as you ingest iron.
Tea, Legumes and Grains
Commercial teas like black or pekoe contain a substance known as tannin. This binds with the non-heme iron you ingest, thereby preventing your body from absorbing and using of the mineral. Therefore, avoid drinking tea at the same time that you consume iron. Also, note that, while legumes and whole grains can be good sources on non-heme iron, they contain substances known as phytates, which can lessen the amount of iron your body can absorb.
Foods to Eat
To help your body absorb non-heme iron, combine your whole grains or legumes with sources of heme iron, like lean meat or fish. By mixing heme and non-heme iron, you can improve your body's ability to absorb the mineral. Vitamin C can also aid your body in absorbing iron. This is particularly helpful if you follow a vegetarian diet and do not eat meat. Include foods rich in vitamin C, such as citrus fruits, when you consume non-heme iron to enhance its absorption.
Additional Considerations
Low levels of iron can be dangerous and lead to anemia, which includes symptoms like fatigue, headaches, irritability and shortness of breath. If you suspect your iron levels are low or you need help designing a diet rich in the minerals, see your doctor or a licensed nutritionist. Do not alter your diet or begin taking supplements without your physician's approval. Consuming too much iron in the form of supplements can lead to iron overload, and it might interact with your medications. Tell your doctor what else you take before you begin consuming iron supplements.
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