Many food constituents can
inhibit iron absorption by binding it in the gastrointestinal tract.
Coffee or tea with a meal or an hour later (as opposed to an hour before), phytates (like in legumes, whole grains) and calcium (both supplemented and from dairy) can
all inhibit iron absorption — though recent studies suggest that the inhibition from phytates can be counteracted by ascorbic acid and that calcium's effect on iron absorption is short term.
Here is a list of the foods and nutrients that
inhibit iron absorption.
Coffee does
inhibit iron absorption, which is a benefit for most.
It is also high in calcium, which may
inhibit iron absorption, but I'm still using a little in oatmeal and baking and hoping for the best.
not only am i not thrilled at having to take a supplement but am also rather confused by foods which
inhibit iron absorption, like whole grains, some fruits and nuts and certain veg.
Soy has also been found to
inhibit iron absorption due to the presence of an acid called phytate, which binds with iron and prevents its absorption.
Unfortunate for coffee and tea drinkers, both coffee and tea respectively
inhibit iron absorption by as much as 39 and 60 percent when consumed with a meal.
However, a study from «The American Journal of Clinical Nutrition» indicates that calcium, richly supplied through dairy products, has been shown to
inhibit iron absorption up to 50 percent.
Also, Tannins in tea and coffee can
inhibit iron absorption and should be spaced out by an hour from iron - containing meals.
Phytates in lentils etc can also
inhibit iron absorption.
Bonus: Some of tea's compounds, including oxalates, can
inhibit iron absorption from foods, but lemon reduces the effect.
While they are high in iron, they're also high in oxalates which
inhibits iron absorption.
For one thing, it is very low in iron, and the calcium in it also
inhibits iron absorption.
But don't have cereal with milk because the calcium
inhibits the iron absorption.
Green tea actually
inhibits iron absorption.
For example, iron from corn is better absorbed when eaten with fish or meat, whereas milk
inhibits iron absorption.
This buffer ensures that you can enjoy your cup of green tea without accidentally
inhibiting iron absorption.
Not exact matches
Phytic acid can
inhibit absorption of some minerals including
iron and zinc, Caspero says.
Sprouting neutralizes phytic acid, a substance present in the bran of all grains that
inhibits absorption of calcium, magnesium,
iron, copper and zinc.
[2] Soy protein
inhibits the
absorption of
iron.
The problem is caused by the oxalates in spinach, which bind to the
iron and calcium,
inhibiting their
absorption by the body.
These observations are supported by other studies showing that egg white
inhibits nonheme
iron absorption (6).
Dairy can also bind to
iron and
inhibit absorption.
Phytic acid is a substance in the bran of grains that can
inhibit part of the
absorption of calcium, magnesium, copper, zinc and
iron.
And this means that phytic acid can
inhibit the micronutrient
absorption of zinc,
iron, magnesium, and calcium in the digestive system.
The antinutrients present in the bran of all un-sprouted grains
inhibit the ability of the body to digest the grain, as well as
inhibiting absorption of calcium, magnesium,
iron, copper and zinc.
Both
iron and zinc can
inhibit calcium
absorption as can excess phosphorus and magnesium.
If you do take a magnesium supplement then be aware that it can
inhibit the
absorption of
iron, so shouldn't be taken within two hours of an
iron supplement.
As an antioxidant, vitamin C scavenges free radicals in the body and protects tissues from oxidative stress.1 - 8 Vitamin C also promotes the
absorption of
iron, while
inhibiting its oxidation.9, 10 Vitamin C is a vital cofactor to the formation of collagen, the connective tissue that supports arterial walls, skin, bones, and teeth.4 - 6
And phytic acid (or phytate) which is high in legumes and grains (e.g.: soy, kidney beans, wheat, rye, oats, barley, corn, and peanuts) will substantially
inhibit iron (and other mineral)
absorption.
Now, this is not necessarily bad news as phytic acid (inositol hexaphosphate or IP6) can actually do great things for you — like prevent kidney stone formation — but it also
inhibits the
absorption of certain minerals, mostly the metals calcium,
iron, magnesium and zinc.
Iron and calcium
inhibit zinc
absorption.
Iron, magnesium and copper are all blocked from
absorption, and zinc is also
inhibited.
The explanation may be a complicated mix of low
iron content in the diet, the presence of
iron -
inhibiting dietary components and the lack of
iron absorption promoting factors like vitamin C containing vegetables and fruits.
Spinach is the cruciferous vegetable highest in oxalic acid, a potent mineral - binder that
inhibits the
absorption of dietary minerals including calcium, zinc, magnesium and
iron.
Despite the healthfulness of eggs in general, a study in «The American Journal of Clinical Nutrition» found that eggs can
inhibit the
absorption of
iron by approximately 27 percent.
Nonheme
iron absorption is
inhibited by phytic acid found in everything from grains to legumes to leafy greens to nuts; polyphenols, such as tannic and chlorogenic acids, found in tea, coffee, red wines, and a variety of cereals, vegetables, and spices; soy protein (apparently independent of the phytic acid in soy); and eggs.
For example, one study showed that a wheat roll containing 2 mg phytic acid
inhibited zinc
absorption by 18 percent; 25 mg phytic acid in the roll
inhibited zinc
absorption by 64 percent; and 250 mg
inhibited zinc
absorption by 82 percent.12 Nuts have a marked inhibitory action on the
absorption of
iron due to their phytic acid content.13
You'll have to target the foods that impact the amount of
iron that enters your bloodstream, eating more of those that
inhibit absorption and less of the foods that enhance it.
Yes, calcium does
inhibit absorption of
iron but not to the point where it should be a dietary concern.
Certain phytonutrients
inhibit the
absorption of nonheme
iron.
All grains contain a phytic acid which
inhibits the
absorption of calcium, magnesium,
iron, copper and zinc.
contains high levels of phytic acid, which reduces
absorption of minerals like zinc and
iron and
inhibits enzymes we need to properly digest food;
Iron absorption from bread in humans:
Inhibiting effects of cereal fiber, phytate and inositol phosphates with different numbers of phosphate groups.
Cooking can also reduce certain chemicals in a vegetable that
inhibit the
absorption of minerals, including important minerals like zinc,
iron, calcium and magnesium.