Have you ever suffered from iron-deficient anaemia but even after taking iron supplements and increasing your meat intake, you’re still anaemic? You’re not alone. This can happen because you’re taking calcium at the same time as iron. Calcium inhibits the absorption of iron. In this state, it acts as an antinutrient. When you take your iron supplements or a meal rich in iron like Swiss chard, it’s important to spend a few hours before taking your calcium supplement or foods rich in calcium.
How does calcium affect iron absorption?
Calcium acts as an anti-nutrient to iron because it limits its bioavailability. Iron comes in two forms. Heme iron comes from meat like beef or seafood. Your body absorbs most iron from these sources. Nonheme iron comes from nuts, legumes, and other plant sources, including animals that consume nonheme iron. Calcium reduces the bioavailability of heme and nonheme iron because the minerals bind in the intestines.
What should you do instead?
This may not be an issue for you if you don’t have a nutritional deficiency. However, if you have a deficiency, it’s important to stagger the supplements. Take the iron supplements at mealtime then take the calcium at bedtime. You can also take dairy at least three hours after taking your supplement.
Taking iron supplements at least an hour before meals on an empty stomach is best. You can also take iron supplements with orange juice. Vitamin C increases the bioavailability of iron. According to Healthline, vitamin C captures nonheme iron and stores it in a form that is easier for the body to absorb. Increasing foods like broccoli, bell pepper, citrus fruits, strawberries, and leafy greens can help you better absorb iron.
Vitamin A also helps the body release stored iron. This can reduce the risk of iron deficiency but it also helps the body absorb iron better. Vitamin A-rich foods include sweet potatoes, pumpkin, carrots, and red bell peppers.
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Which other nutrients prevent the absorption of others?
There are compounds in other foods that can prevent the absorption of other nutrients. They are known as antinutrients. As we’ve seen in calcium above, other nutrients can act like antinutrients for other minerals. However, it’s important to remember that antinutrients aren’t as damaging when taken as part of whole foods that are part of a balanced diet. For people with restrictive diets or strict vegan or vegetarian diets, they can lead to malnutrition.
Types of antinutrients
They include:
Phytic acid: This is also known as phytate. It’s mostly found in grains and legumes. They prevent the absorption of minerals like zinc, iron, and magnesium.
Tannins: These are polyphenol compounds found in fruits and vegetables that give some foods a distinctly sour taste, such as wine or tea. They have antioxidant properties but can also prevent the absorption of nutrients, such as iron, and inhibit digestive enzymes.
Lectins: These are proteins that bind to carbohydrates. They’re found in most foods from bread to legumes but are lower in fruits like cherries.
Protease inhibitors: These are found in most legumes, apples, bananas, pineapples, cabbage, spinach, and tomatoes. They inhibit protein digestion enzymes. However, they also have great use in medicine.
Calcium oxalate: This is the primary form of calcium found in most vegetables. This makes calcium difficult to absorb.
How to reduce the impact of antinutrients
1. Soak your foods
Beans and other cereals like lentils are soaked to make it easier to cook them. However, antinutrients like phytates are in the skins of these grains. They’re water-soluble. When soaked, they dissolve when the beans are soaked. You can also soak vegetables for a few minutes before cooking to reduce calcium oxalate.
2. Boiling
The high temperatures from boiling kill lectins, tannins ,and protease inhibitors. Phytates and calcium oxalate don’t get fully removed by boiling. However, boiling also destroys water-soluble vitamins and amino acids. Avoid boiling vegetables and add other nutrient-dense foods to your meal to balance your nutrition. 5-Step Recipe For Veggies
3. Fermentation
This is the controlled use of bacteria or yeast to break down carbs in food. It’s an old method of food preservation and it’s also used to create foods like wine or yoghurt. However, fermentation can help remove or reduce antinutrients. Using sourdough rather than normal bread can also reduce antinutrients. Fermenting pre-soaked beans also reduces phytates.
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