To improve iron absorption in the gut, one should use strategies like eating citrus fruits such as orange, pineapple and acerola along with iron-rich foods and avoid frequent use of antacid medications such as Omeprazole and Pepsamar.
Absorption of iron is easier when it is in the heme form, which is that present in foods of animal origin such as meat, liver and egg yolk. Some plant foods such as tofu, kale and beans, also contain iron, but is non-heme iron type, which the intestine absorbs in smaller amounts.
Tricks to Increase Absorption of Iron
Some tips to increase the absorption of iron in the bowel are:
- Eat fruits rich in vitamin C such as orange, kiwi and acerola, along with foods rich in iron;
- Avoid taking milk and dairy products together in the main meals, because calcium reduces the absorption of iron;
- Avoid drinking coffee and teas along with iron-rich foods as they contain substances called polyphenols that reduce the absorption of iron;
- Avoid the constant use of medicines against heartburn, because iron is better absorbed with the acidity of the stomach;
- Eat foods rich in fructooligosaccharides, such as soy, artichoke, asparagus, endive, garlic and banana.
Pregnant women and people with anemia naturally absorb more iron because iron deficiency causes the intestine to absorb larger amounts of iron.
Foods rich in iron
The main foods rich in iron are:
Animal origin: red meat, poultry, fish, heart, liver, shrimp and crab.
Vegetable origin: tofu, nuts, flaxseed, sesame, kale, coriander, prune, beans, peas, lentils, brown rice, whole wheat and tomato sauce.
To combat anemia, it is important that all meals have iron-rich foods, so that the intestine increases the absorption of this mineral and the body can overcome the anemia and replenish its stocks.
See too:
- Foods rich in iron
- 3 tricks to enrich foods with iron
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Understand how the absorption of nutrients in the intestine occurs
