Milk, yoghurt and cheese from foods rich in calcium affect iron absorption. In case of excess calcium from these foods, it can prevent iron absorption.
MEAT, FISH, HAZELNUT…
Meat, fish, dairy products, whole grains, nuts and legumes from foods rich in phosphorus affect iron absorption negatively. However, since meat and fish are also sources of heme iron, it is beneficial to add foods rich in vitamin C when consuming to increase the absorption of iron from these foods.
Whole grains and legumes from phytate-containing foods adversely affect iron absorption. When legumes are cooked well, the tannin content will decrease. At the same time, consumption of legumes with vitamin C sources will increase iron absorption.
ATTENTION TO TEA AND COFFEE!
The tannin compound in tea and coffee inhibits iron absorption. When we consume an iron-rich meal, choosing these drinks two hours before or after will not prevent iron absorption.
Oxalate is a compound that reduces iron absorption. Although spinach, which is rich in oxalate, is rich in iron, its absorption is prevented because it contains oxalate. To reduce this effect of oxalate, it is necessary to consume it with foods rich in vitamin C. This will increase iron absorption.
NUTRIENTS THAT PREVENT IRON DEFICIENCY
Iron deficiency occurs when the body cannot meet the iron it needs. It is possible to prevent the formation of iron deficiency by regulating our eating habits.
From foods rich in iron to our nutritional routine;
- Red meat,
- Egg,
- green leafy vegetables,
- dried fruits,
- Adding legumes
Consuming these foods with foods that will facilitate the absorption of iron. Finally, avoiding foods and drinks that reduce iron absorption will help prevent iron deficiency.