Optimising Iron Intake in your Food
It is estimated by the WHO that 40% of the world population is Iron deficient!
Naturally, many poor countries have an unacceptable amount of malnutrition, which, of course, includes anaemia.
In the “Western world”, like Australia, we have the opposite of malnutrition.
What is interesting, we also have a high rate of anaemia! Our reliance on processed foods, combined with our eating habits, may take a lion share in this development.
2 Clinical Studies in Kenya have shown, that children with sufficient haemoglobin in their blood, have more than double the number of protective antibodies than anaemic children. These findings were the same, even after multiple vaccinations. (Source: EUmschau https://www.ernaehrungs-umschau.de/
Here is my summary of ways to improve absorption and what hinders it:
IRON-RICH PLANT FOOD:
IMPROVES THE ABSORPTION:
- Vitamin C
- Organic Acids
- Beta Carotene
- Sulphur-Containing Substances
- Soaking / Germinating
- Fermenting
- Heat
- Low iron stores
THE BEST VEGAN IRON SOURCES:
- seeds
Pumpkin seeds, sesame, hemp, linseed, cocoa beans
- Nuts
Pistachios, almonds, hazelnuts
- Legumes
almost all, but especially soybeans
- Whole Grains
Oats, spelt, freekeh, brown rice
- Pseudo-grains
Millet, amaranth, quinoa
- Fruits
Dried apricots, peach, apricot, banana, dates
- Vegetables and leafy greens
Spinach, kale, arugula, purslane,
raw fennel, endive, dark lettuce
- Herbs: Basil, parsley
HINDERING IRON ABSORPTION:
- Phytic Acid
- Polyphenols
- Oxalic Acid
- High Dose Zinc & Calcium
- Obesity
- Some medicines
- Alcohol
- Full iron stores
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