Iron and foods that impair absorption

Iron is a very important mineral we all need in our body. But did you know some foods can impair iron’s absorption in our intestines.

Here is a list of foods that should be eaten away from iron rich foods or iron supplements:

Phytates – brazil nuts, linseeds, sesame seeds, almonds, soybeans, tofu, pinto beans, corn, oats and wheat
Tannins – tea, red wine, pomegranates, berries, apples, red beans, cocoa and coffee
Oxalates – spinach, kale, beetroot, nuts, wheat bran, strawberries, nuts, tea and chocolate
Calcium – calcium supplements, anctacids, milk, yoghurt, cheese, sardines, tinned salmon, tofu, broccoli, almonds and figs
Phovitin – Eggs

Although cooking the above foods can help with better absorption.

Vitamin C is important to help the absorption of iron and iron rich foods should be eaten with foods such as capsicums, broccoli, parsley, lychees, kiwi fruit, oranges, lemons, limes and strawberries – to name a few.

So what foods are rich in iron? Pretty much all meat – beef, pork, lamb, liver, turkey, chicken, oysters, sardines and salmon. But also plant foods such kelp, molasses, brewer’s yeast, pumpkin seeds, cashews, Jerusalem artichoke, swiss chard, dandelion greens, prunes, goji berries and dates – to name a few.

Iron levels should be checked by a blood test before supplementing. Contact me if you want to find out more about iron blood testing.