Iron absorption can be influenced by a variety of dietary factors, both positively and negatively. Certain foods, compounds, and conditions can inhibit the body’s ability to absorb iron, especially non-heme iron (found in plant sources). Here are key inhibitors and how vitamin C helps counteract these effects:
Inhibitors of Iron Absorption:
Calcium: While essential for bone health, calcium can compete with iron for absorption in the intestines. Dairy products like milk, cheese, and yogurt, as well as calcium supplements, can inhibit iron uptake.
Oxalates: Found in spinach, beets, and certain nuts, oxalates form complexes with iron that are not easily absorbed by the body.
Tannins: These are another class of compounds found in tea, coffee, and red wine. Tannins reduce iron absorption by binding to iron in the gastrointestinal tract.
Vitamin C (ascorbic acid) is one of the most effective enhancers of iron absorption, especially for non-heme iron. It helps in two main ways:
Reduction of Iron: Vitamin C converts ferric iron (Fe³⁺), the form found in plant-based foods, into ferrous iron (Fe²⁺), which is more easily absorbed by the body.
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