Vitamins That Are Iron Absorption Enhancers

Photo by Linh Pham on Unsplash

This mineral is essential for human health, responsible for transporting oxygen from the lungs to the rest of the body. Iron is part of many enzymes and is used in several cell functions. When you lose too much blood or become pregnant, you may need to increase your iron to keep from having iron-deficiency anemia, which may cause fatigue, weakness, compromised immune function and decreased work or school performance. To replenish your low level of iron, take iron supplements with certain vitamins included to enhance absorption.

Vitamin A

Vitamin A is an antioxidant, also known as retinol. The daily recommendation for men is 900 micrograms, or micrograms, a day and for women, 700 micrograms. The Office of Dietary Supplements states that vitamin A is responsible for moving iron from its storage areas within the body. A low level of vitamin A will, therefore, cause a limitation in iron mobilization.

Vitamin C

Vitamin C is an antioxidant required for a healthy immune system. In addition, vitamin C also works to create connective tissue, collagen, and neurotransmitters. Vitamin C also enhances iron absorption. Parenting Science recommends eating an extra 63 milligrams of vitamin C per meal to increase the enhancement of the iron. It’s important for absorbing heme iron — the form of iron found in plant foods, which is otherwise not as easily absorbed as the iron from animal-derived foods.

Eating for Iron Absorption

A well-balanced diet helps ensure you’ll get the vitamins you need to absorb and utilize iron. A single serving of grapefruit, strawberries, red pepper, kale or orange will provide the 63 milligrams of vitamin C needed for iron absorption. Kale, oranges, red peppers also provide vitamin A, and a range of other orange and dark green produce — including mangoes, sweet potatoes, carrots, pumpkin, spinach, and chard — can help you get the vitamin A needed for iron metabolism.

Foods to Avoid

Just as certain foods can improve iron absorption, other foods can also interfere with non-heme iron absorption. If you’re trying to boost your iron, avoid drinking tea and coffee when consuming iron-rich foods, since the tannic acid they contain can lower iron absorption by 50 to 60 percent, the Colorado State University Extension warns. Foods high in phytates found in grains and legumes, calcium sources such as dairy products and certain proteins found in soybeans might also reduce non-heme iron absorption. Foods high in fiber can also interfere with non-heme iron absorption.

Caution

So we’ve established that too little iron is bad, but too much can be a problem too and can cause organ damage. Be sure to keep any iron supplements locked away from children as they are one of the most toxic supplements to overdose on.

Sources & References:
www.livestrong.com
healthyeating.sfgate.com
www.healthambition.com

Healthy Food MasterGeneral HealthIron,vitamin A,vitamin C
Photo by Linh Pham on Unsplash This mineral is essential for human health, responsible for transporting oxygen from the lungs to the rest of the body. Iron is part of many enzymes and is used in several cell functions. When you lose too much blood or become pregnant, you may need to increase...
Sharing is caring!