Sources, types, purposes, and effects of iron inhibitors on the body's ability to absorb iron

Iron Inhibitors: What They Are, How They Work, and How to Avoid Them

Iron is an essential mineral that the body needs for many vital functions, including carrying oxygen in the blood, producing energy, and forming red blood cells. However, too much iron can be harmful, so it is essential to have a healthy iron balance.

Iron inhibitors are substances that can interfere with iron absorption from the diet. They are found in a variety of foods, including:

• Phytates: Phytates are fiber in plant foods, such as beans, nuts, and seeds. They bind to iron and prevent it from being absorbed.
• Polyphenols: Polyphenols are compounds in fruits, vegetables, tea, and coffee. They can also bind to iron and inhibit its absorption.
• Calcium: Calcium can also inhibit iron absorption, especially in people with low iron stores.
• Oxalic acid: Oxalic acid is found in spinach, rhubarb, and beets. It can bind to iron and form insoluble complexes not absorbed by the body.

The amount of iron that is absorbed from food can vary depending on the following factors:

• The type of iron: Heme iron, found in animal products, is more easily absorbed than non-heme iron, which is located in plant foods.
• The amount of stomach acid: Stomach acid helps to break down food and release iron from its food sources. People with low stomach acid levels may have difficulty absorbing iron.
• The presence of other nutrients, Vitamin C, vitamin A, and beta-carotene, can help increase iron absorption. Conversely, calcium, phytates, and polyphenols can inhibit iron absorption.
• The overall health of the person: People with certain medical conditions, such as celiac disease or inflammatory bowel disease, may have difficulty absorbing iron.

There are a few things that people can do to increase their iron absorption:

• Eat a balanced diet that includes a variety of iron-rich foods.
• Eat foods high in vitamin C, such as citrus fruits, strawberries, and tomatoes.
• Avoid drinking tea or coffee within 2 hours of eating meals.
• Cook vegetables in a way that preserves the vitamin C content.
• Take an iron supplement with vitamin C.

If you are concerned about your iron levels, talk to your doctor. They can help you determine if you are getting enough iron and need an iron supplement.

Here are some additional tips for avoiding iron inhibitors:

• Soak, sprout, or ferment beans and other legumes before cooking. This can help to reduce the phytate content.
• Add a source of vitamin C to meals that contain iron-rich plant foods. For example, you could eat a salad with spinach and orange slices.
• Cook vegetables in a way that preserves the vitamin C content. Steaming or stir-frying are suitable methods.
• Avoid drinking tea or coffee within 2 hours of eating meals.

By following these tips, you can help ensure that you get the iron you need without consuming too many iron inhibitors.