As I mentioned in Part 1, iron is very difficult to absorb
in the body. One of the reasons why it is so difficult to absorb iron is
because of many inhibitors that are consumed simultaneously. The idea is not to
completely eliminate these inhibitors from your diet (because they also have
many health benefits), but to be mindful and try to avoid when consuming iron
rich foods.
Here are some iron inhibitors:
Polyphenols (such
as tannins or derivatives of gallic acid) – are found in coffee, black tea and red
wine (as well as grape juice). Polyphenols are very powerful antioxidants that help
fight premature aging and help prevent certain cancers (among many other
benefits). However, they also hamper the absorption of iron.
Oxalic acid –
found in raw spinach (cooking spinach
will help eliminate the oxalic acid - note that spinach is an excellent source of iron), chard, berries, CHOCOLATE, and teas.
Phytates – found
in maize, whole grains and legumes (such as beans).
Phosvitin – a
protein found in egg yolks.
Other nutrients such as calcium,
zinc, manganese, and nickel.
Stay tuned for more on iron and other nutrients!
Best of health,
Kate
© Kate Ezra Wolf, 2012
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