Which Foods Prevent And Which Improve Absorption Of Iron In The Organism



The human body contains approximately 3.5-4.5 grams of iron, 2/3 of which are present in the blood, while the rest of it is stored in the liver, spleen, bone narrow and muscles. Iron is a part of hemoglobin in blood and myoglobin in the muscles. Iron in myoglobin, known as muscle hemoglobin, plays a role to transmit and store oxygen in muscle tissue.

Even though there is small amount of iron in the body its importance is considered a unique trace. The iron in hemoglobin participates in the transfer of oxygen from the lungs to all cells, tissues and organs in the human body. And as we all know, man cannot survive without oxygen even several minutes. This is because the cells cannot do their work without energy, and they receive the energy as a result of course of the complex biochemical reactions in which oxygen plays a major role. So, no oxygen, no biochemical reaction, no energy, no cell work, the organism dies.

Iron in entered in the body through food. However, the absorption of iron depends not only on how much the product contains thereof, but also of the extent of adoption of this iron product.

Which foods prevent iron absorption in the organism?

1. Whole grain cereals

Phytates from whole grain cereals bind minerals and iron and build an unbreakable bond.

2. Milk

Protein aggregates significantly reduce delivery of iron in the blood. Cow milk contains small amounts of iron, but its absorption is very bad. Furthermore, carbonates and phosphates from milk interfere with the absorption.

3. Phosphates and polyphenols from vegetables

These build an unbreakable bond with iron, thus no iron absorption is created.

4. Red wine, coffee and tea

Tea, coffee and red wine contain tannins that block the use of iron. Namely, the wine contains some level of iron, but even greater amount of tannins that hinder its usability.

Foods that enhances the absorption of iron:

1. Vitamin C

Besides the numerous functions vitamin C plays important role when it comes to absorption of iron. This is why you need to consume it in any form.

2. Sugars and amino acids

Fructose and individual amino acids improve absorption.

3. Folic acid

There is no direct connection to the iron, but it helps the formation of red blood cells (among others, folic acid is present in dark green leafy vegetables)