What is a feature of iron absorption?

Answer 1

Your body automatically increases iron absorption when you have an increased physiological need for iron, for example, in children during rapid growth periods and during pregnancy and lactation. Iron absorption is decreased in people with low stomach acid (hypochlorhydria), a condition that is common in the elderly and those who use antacids frequently. In addition, iron absorption can be decreased by caffeine and by tannins found in coffee and tea. People with healthy iron status need not worry about the impact of tea tannins on their iron absorption. People who are iron deficient, however, should wait at least one hour after a meal before drinking green or black tea. Phosphates found in carbonated soft drinks can also decrease iron absorption.

The best way to increase your absorption of iron is to ensure that you consume sufficient vitamin C. A meal that contains about 25 milligrams of vitamin C may as much as double your absorption of iron from that meal. Your body uses copper to help transport iron around your body, and iron-deficiency anemia may sometimes reflect the more basic underlying problem of copper deficiency. Vitamin A may also help improve iron status, and perhaps because of their relationship to stomach acidity levels, so might amino acids and organic acids (like citric acid or malic acid).

You may have trouble absorbing iron in the presence of too much calcium (300 milligrams or more). People with high iron requirements might want to avoid taking calcium supplements with meals. Other nutrients that can lower absorption of plant iron include polyphenols (like tannins) and soy proteins. Phytates, found in whole grains, legumes and other seeds, may also decrease iron absorption by forming compounds with the mineral that cannot be absorbed through your digestive tract. Soaking seeds overnight can reduce the phytates in food and increase the absorption of iron. Oxalates, found in spinach and chocolate, may also decrease iron absorption. However, you are still able to absorb helpful amounts of iron from plant foods that contain any or several of these nutrients, and foods like spinach, whole wheat, whole grain rice, soybeans, and other legumes are still very much worth eating, even when iron absorption from these foods is less than 100%. Much of the iron in whole grains is found in the bran and germ. As a result, the milling of grain, which removes the bran and germ, eliminates about 75% of the naturally occurring iron in whole grains. Refined grains are often fortified with iron, but the added iron is less absorbable than the iron that naturally occurs in the grain. Cooking with iron cookware will also add iron to food.

Answer 2

Vitamin C can enhance iron absorption in the body by converting non-heme iron into a more absorbable form. Foods rich in vitamin C, such as citrus fruits, peppers, and strawberries, can help improve the absorption of iron from plant-based sources.

Answer 3

it is higher in people with iron deficiency