What Vitamin Is Needed For Iron Absorption – Iron deficiency is very common in most Americans—in fact, it’s been reported that about 10 million people don’t get enough iron, and half of those people suffer from anemia. We’ve all heard about the importance of eating iron-rich foods, but it’s important to understand how this mineral works to keep our bodies healthy and efficient.
Best-selling author Mark Hyman, MD is known for his straightforward approach to education about nutrition and overall health. Dr. Hyman is more than just giving advice on healthy eating. Instead, he shares why it’s important to treat certain foods as medicine, and how those foods can help our organs, immunity, muscles, brain function, and our current health and aging.
What Vitamin Is Needed For Iron Absorption
Iron is a mineral that has many benefits for the body. Iron actually acts as a “transporter” to transport oxygen from our lungs to our tissues. Dr. Hyman explains, “Oxygen we breathe into our cells escapes the iron-rich protein hemoglobin inside our red blood cells — our tissue — before picking up carbon dioxide on the way back to the lungs for respiration. Levels are always very low.
How To Prevent And Treat Iron Deficiency
Iron deficiency also occurs in menstruating women, as iron levels are depleted during menstruation. Dr. Hyman recently shared on Instagram: “[During their productive years, people who identify as women require more iron than men.” Dr. Hyman recently shared on Instagram. for a growing child. “
Another important caveat: Iron is usually found in animal products such as meat and seafood, making it difficult for vegetarians and vegans to get enough. A small 2017 study comparing 30 vegetarian women with 30 non-vegetarian women found that 60 percent of plant-based dieters had mild anemia compared to 46 percent of non-vegetarian women who had normal or mild anemia.
So what’s the key to maintaining iron levels, especially if you’re eating a plant-based diet? Dr. Hyman recommends eating iron-rich foods as often as possible. “Iron comes from animal products like meat and seafood,” Amy Gorin, RDN, MSN, told Well+Good. It is found in proteins and hemoglobin in the blood of animals, where it is found in humans. Non-heme iron comes from plant-based foods such as beans, whole grains, nuts, and vegetables,” she says. Top non-heme sources include chickpeas, spinach, mushrooms, broccoli, corn, and black beans.
According to Dr. Hyman, there are three easy ways to increase Iron Absorption in addition to adding many of the foods above.
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Dr. Hyman’s Tips for Increasing Iron Absorption from Foods 1. Eat iron-rich plant foods with Vitamin C.
According to Dr. Hyman, eating foods rich in vitamin C will help the body absorb non-ferrous iron better, and the refrigerator is already stocked with vitamin C-rich fruits and vegetables. Brussels sprouts, bell peppers, spinach, potatoes, and winter greens are all great options to enjoy with grains and legumes for a super iron- and vitamin C-packed meal. If you’re in need of some delicious recipe inspiration, cook up corn on the cob with roasted tomatoes, or whip up a side dish of bulgur, chopped broccoli, and lemon wedges.
You can also try these delicious vegan corn and pecan tacos packed with plant-based protein, iron and vitamin C:
Fructose, the natural sweetener in fruit, helps improve iron absorption, says Dr. Hyman. Adding some pomegranate seeds or blood oranges to your spinach salad will increase the absorption of non-heme iron, and it’s delicious too! he says.
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These gluten-free blueberry muffins are another delicious way to add fruit to your day:
Calcium-rich foods can inhibit iron absorption, says Dr. Hyman. Of course, you don’t have to avoid calcium altogether, but if you want to increase your iron intake, try to avoid pairing calcium-rich foods with non-heme iron-rich foods. “This may mean not adding cheese or goat cheese to your eggs,” says Dr. Hyman.
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Agreement. Our bodies do not absorb iron from plant foods (non-heme iron) as efficiently as iron from animal foods.
So if you’re starting to eat more plants, don’t forget to add vitamin C to every meal! Helps your body absorb plant-based iron.
Vitamin C (aka ascorbic acid) can essentially bind to iron, keeping it in a more attractive form for our GI tract.
A Healthy Diet Is The Key To Getting The Iron You Need
Eating 100mg of vitamin C with iron has been shown in one study to increase iron absorption by 67%!
This becomes very important when you hear that 1.6 billion people have iron deficiency anemia.
Broccoli, red cabbage, sweet potatoes and mangoes are also excellent sources of vitamin C. You can also go for leafy greens for plant-based iron.
*Depending on the specific food, full disclosure: studies vary and even suggest that vit C can up to 4x the iron absorption of certain foods!
Vitamin C Has No Role In Improving Hb In Patients With Iron Deficiency Anemia: Jama
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The 7 11 For Getting The Most Out Of Iron (everything Absorption)
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