Foods that do not allow iron to be absorbed

Foods with phytates

Lentils, chickpeas, beans, nuts, peanuts, almonds, rice, oats, whole wheat bread

Recommendation: soak and wash before consumption.

Foods with oxalates

Spinach, chard, parsley, beets, paprika, cacao, nuts, peanuts

Recommendation: wash and boil before eating.

Foods with calcium

Milk, yogurt, cheese, heavy cream, calcium-fortified cereals

Recommendation: Do not mix with main meals.

Drinks with polyphenols

Black tea, green tea, coffee, mate, red wine, dark beer, kombucha

Recommendation: consume 3 hours before or 3 hours after eating.

Iron is a very important mineral for health. Its deficit is one of the main causes of anemia. The primary source of this mineral is the foods that contain it. However, no matter how much iron-containing foods are consumed, sometimes they are combined with others that do not allow their absorption. What are they? What to do with them? How to boost iron absorption? Now we'll tell you.

Foods with phytates that do not allow iron absorption.

Phytate -or phytic acid- is a substance found in foods that come from plants.

In addition, phytic acid is known as an antinutrient. In other words, binds to nutrients such as iron, zinc or magnesium and does not allow them to be absorbed.

However, phytate in small doses has health benefits.

For example, as pointed out in National Cancer Institute, is being studied to prevent cancer.

Some foods with phytate or phytic acid include:

• Lentils.
• Chickpeas.
• Beans.
• Nuts.
• Peanut.
• Almonds.
• Flaxseed.
• Brown and white rice.
• Oats.
• Wholemeal bread.

Although these foods don't allow iron to be absorbed, it's important to consume them as part of a healthy, balanced diet.

What can be done to not prevent absorption?

• First of all, Soak and wash vegetables before cooking and consuming them.
• In addition, you can Germinate legumes before consuming them.
• On the other hand, Wash or lightly toast the dried fruits or seeds before consumption.
• Also, it's important mix these foods with others that contain vitamin C to facilitate iron absorption.
• Also, if you consume nuts or seeds as a snack, Do it at least 3 hours or 3 hours after your main meals.

Foods with oxalates.

Oxalic acid or oxalate is a saturated organic acid found in many plants.

Similar to phytate, Oxalate foods do not allow iron to be absorbed and other nutrients, such as calcium.

Some oxalate foods include:

• Spinach
• Chard.
• Parsley.
• Beets.
• Paprika.
• Cocoa
• Nuts.
• Peanut.

For vegetables, one recommendation is Boil them before eating to reduce the amount of oxalates.

Foods with calcium that do not allow iron to be absorbed

Calcium is a very important nutrient for health, but it also hinders iron absorption.

This is because they form substances that are insoluble in the digestive tract.

Some foods with calcium that do not allow iron absorption are, for example:

• Milk.
• Yogurt.
• Cheese.
• Milk cream.
• Calcium-fortified cereals.

The main recommendation is avoid these types of calcium-containing foods in main meals.

It is also recommended consume these foods 3 hours before or 3 hours after main meals to prevent them from interfering with iron absorption.

Drinks with polyphenols.

The polyphenols present in beverages such as coffee, tea and mate do not allow iron to be absorbed.

This is because polyphenols have a high affinity for metals and proteins, forming insoluble complexes that cannot be absorbed.

Some drinks with polyphenols that do not allow iron absorption are, for example:

• Black tea.
• Green tea.
• Coffee.
• Kill.
• Red wine.
• Dark beer.
• Kombucha.

Polyphenols have health benefits because of their antioxidant power, but mixing these drinks with main meals is not a good idea.

Similar to what was stated above, it is recommended to drink them 3 hours before or 3 hours after meals to promote iron absorption.

Watch your iron levels.

Iron deficiency is one of the leading causes of anemia worldwide.

In addition, one of the main causes of iron deficiency is eating an unhealthy and unbalanced diet.

Therefore, in addition to consuming iron-rich foods, the most important thing is to promote its absorption.

Remember:

• First of all, Wash the legumes and seeds before eating them to reduce the amount of phytates.
• Secondly, Boil the vegetables high in oxalates to reduce their presence.
• In addition, avoid mixing calcium-rich foods with iron-rich foods. Consume them at different times.
• Also, leave drinks rich in polyphenols outside of your main meals.

‍