Not only vegans, but also vegetarians, meat eaters and menstrual women can suffer from iron deficiency. This leads to anemia or anaemia. We tell you which 10 foods inhibit iron absorption and which you should eat instead.
Iron is aTolfioow trace element and must be supplied through food. As hemoglobin in the red blood cells, it ensures the transport of oxygen via our blood, helps with the production of hormones and the formation of enzymes, supports the immune system and supplies cells with energy . According to the World Health Organization (WHO), almost two billion people suffer from iron deficiency . However, you can fight it with the right diet.
Table of Contents
Iron deficiency: what can I eat and what not?
First, we present 10 foods that inhibit iron absorption in the small intestine and should therefore only be consumed in moderation if there is an iron deficiency. We will then tell you which foods you can use to replenish your iron stores.
Iron robbers: 10 foods that inhibit your iron absorption
If you take iron tablets or iron-rich meals because of an iron deficiency, you should refrain from eating the following foods for 60 minutes .
Important: If you are not suspected of having an iron deficiency and you have no problems meeting your iron requirements, you can continue to eat these foods regularly, as many of them even contain health-promoting nutrients!
Spinach, beetroot and rhubarb
These three vegetables contain oxalic acid , also known as oxalate. This is also found in chard, sorrel and black tea and reduces iron absorption. The good news: a lot of oxalic acid is lost through cooking or blanching. The cooking water should therefore not be reused, but thrown away.
Cola and processed cheese
Cola and processed cheese – two foods that are not exactly healthy anyway – contain phosphates , which also inhibit iron absorption. You can also recognize phosphates by the E numbers E 338 to E 343 and E450 to E 452 . A look at the content list of finished products can therefore be worthwhile.
Red wine, coffee and tea
These drinks contain polyphenols . These are also known as tannins or tannins. You should not take iron supplements with coffee or tea, as this will limit absorption. However, these secondary plant substances are not at all unhealthy. The Federal Center for Nutrition (BZfE) even assumes that certain polyphenols could have a protective effect against Alzheimer’s and other diseases.
Grain
Various types of grain contain what is known as phytic acid. The acid can bind the minerals calcium, magnesium, iron and zinc in the stomach and intestines and make them insoluble so that the intestines cannot absorb them. If you don’t have to worry about an iron deficiency, you can and should continue to eat whole grain cereals. Because phytic acid lowers the glycemic index of these foods and thus flattens the blood sugar curve after eating.
Animal and vegetable sources of iron
Iron from animal sources is better absorbed in the body than iron from most plant sources. This is due to the so-called bioavailability. This is higher in animal heme iron from meat and dairy products than in plants. However, not all plants are affected. According to the latest findings, the group of legumes is a source of iron almost on a par with meat , since recently discovered iron transporters in the small intestine absorb their vegetable iron to a greater extent. This so-called ferritin iron is mainly found in lentils and soybeans as well as green and yellow peas .
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Factors affecting iron absorption
Vitamin C promotes the absorption of iron from food. Foods such as peppers, oranges, lemons or broccoli therefore support your intestines in absorbing iron. Furthermore, a low iron level in the body also ensures that more iron is absorbed. In this way, the body tries to remedy a deficient iron status on its own.
Take iron supplements properly
If you notice signs of iron deficiency such as exhaustion, exhaustion, increased susceptibility to infections, impaired performance or disturbed heat regulation, you should have your iron level checked by a doctor . In the event of an actual iron deficiency or even iron deficiency anemia (anaemia), the doctor can prescribe a suitable preparation with a dosage adapted to your body.
If you must take an iron supplement , you should take it on an empty stomach about an hour before breakfast and drink a source of vitamin C , such as a small glass of orange juice, to aid absorption. If you want to take the iron during the day, make sure that you leave at least 60 minutes between yourself and the above-mentioned inhibitory foods. This is how you optimally fill up your iron stores and fight the cause of the anemia!
