Menstruating Women - Due to blood loss during menstruation, women are at risk of iron deficiency.Foods or drinks containing caffeine can inhibit absorption of iron supplements.High fiber foods, such as whole grains, raw vegetables, and bran can inhibit absorption of iron supplements.Some proteins from soy products may inhibit non-heme iron absorption.( 1) Further milk and antacids can inhibit absorption of iron supplements. Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate can reduce absorption of non-heme iron.The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas containing polyphenols.Black tea reduces absorption more than green tea and coffee. Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%.Vitamin C will increase the absorption of non-heme iron by as much as 85%.Meat proteins will increase the absorption of non-heme iron.In general, you absorb 10-15% of the iron from foods. A low iron level will increase absorption, while a high iron level will decrease absorption. The most important factor is your existing iron level.High iron foods for vegans and vegetarians.The current daily value (DV) for iron is 18 milligrams (mg). Iron from natural food sources, like the ones listed below, are considered safe and healthy.įoods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. The body is able to regulate the uptake of iron, so overdose is rare and usually only occurs when people take supplements. ( 1)Ĭonversely, too much iron leads to the production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver.
A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Iron is an essential mineral used to transport oxygen around the body in the form of hemoglobin.
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