What foods should anemic people avoid to not hinder iron absorption?

How much iron your body absorbs depends not only on how much you eat, but also on how iron interacts with other components of your diet. Some seemingly healthy foods can actually reduce iron absorption.

Some people may focus on supplementing iron-rich foods such as red meat, liver, and green vegetables but still be anemic. The cause may come from eating foods that inhibit iron absorption, according to the health website Healthline (USA).

Some antioxidants in coffee and tea can make it difficult for iron to be absorbed in the gut.

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To optimize iron absorption, people should avoid or eat the following foods far from meals:

Coffee and tea

Coffee and tea contain many nutrients that are beneficial to health, including powerful antioxidants called polyphenols and tannins. However, these compounds also have the ability to bind with iron ions in the intestine, forming insoluble substances that make iron difficult to absorb.

Nutritionists recommend that people with anemia should avoid drinking tea or coffee at least 1-2 hours before and after meals, especially when eating iron-rich foods such as red meat, liver or green vegetables. If you must drink, choose herbal tea.

Milk and dairy products

Milk and dairy products are rich in calcium. Both calcium and iron are absorbed at the same sites in the small intestine, especially the duodenum. However, calcium can inhibit the activity of iron transport proteins and reduce iron absorption. This phenomenon occurs in both animal and plant forms of iron.

However, this effect does not last all day, so just avoid drinking milk or eating cheese with meals containing red meat or iron-rich foods. It is best to drink milk in the morning or evening, at least 2 hours after the main meal.

Whole grains

Whole grains, legumes, and nuts contain a lot of phytic acid. This is a substance that can bind with iron, zinc, and calcium, reducing the ability to absorb minerals. People with anemia should not completely eliminate this food group because they still provide fiber and protein, but should be processed properly to reduce the amount of phytate.

People should soak seeds and beans in warm water for 6-8 hours before cooking. Some varieties can be sprouted or lightly fermented to break down phytates. Another way is to eat foods rich in vitamin C such as oranges, lemons, and bell peppers to help increase iron absorption.

Wine and alcoholic beverages

Alcohol does not directly inhibit iron absorption, but it damages the liver and intestinal mucosa, disrupting the absorption and storage of iron. People with iron deficiency anemia should completely limit alcohol during treatment. Regular alcohol consumption, even in moderation, can affect the red blood cell regeneration process, according to Healthline .

Source: https://thanhnien.vn/nguoi-thieu-mau-nen-tranh-an-gi-de-khong-can-tro-hap-thu-sat-185251107123229152.htm