Inhibitors of iron absorption include phytate, which is a compound found in plant-based diets that demonstrate a dose-dependent effect on iron absorption. Polyphenols are found in black and herbal tea, coffee, wine, legumes, cereals, fruit, and vegetables and have been demonstrated to inhibit iron absorption.
Absorption enhancing factors are ascorbic acid and meat, fish and poultry; inhibiting factors are plant components in vegetables, tea and coffee (e.g., polyphenols, phytates), and calcium.
Vitamin C increases absorption of both heme and non-heme iron absorption. Four ounces (1/2 cup) of orange juice is enough to increase iron absorption. Other sources of vitamin C include citrus fruit, fresh bell peppers, strawberries, cantaloupe, and fresh broccoli.
Calcium inhibits the absorption of heme and nonheme iron to the same extent, which suggests that calcium interferes with the transport of iron through the enterocyte, probably at a stage in the absorption process, which is common for both heme and nonheme iron transport [130].
At the whole-body level, dietary iron absorption and iron export from the tissues into the plasma are regulated by the liver-derived peptide hepcidin.
Sugar: Sugar and foods high in sugars, including high-fructose corn syrup, can boost non-heme iron absorption by as much as 300%. 14.
Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium. [2,3] Saponins in legumes, whole grains—can interfere with normal nutrient absorption. Tannins in tea, coffee, legumes—can decrease iron absorption.
Calcium may actually inhibit the body's ability to transport iron into cells, but this only occurs under specific conditions and to a pretty minimal extent.
They found that magnesium oxide can impair iron absorption by decreasing the pH and forming macromolecular polymers. But where interaction between other forms of magnesium and iron is concerned, there's little evidence suggesting it's unsafe or shouldn't be supplemented together.
The most common cause of an iron deficiency is high soil pH (over 6.5 pH.) There may be other factors at play, including: Excess of manganese, copper or zinc, which will impact the iron update by your plants. Over or underwatering your plants in soil causes chlorosis and stress on plants.
Iron deficiency can dramatically weaken plants, but iron excess causes “stunted growth,” which is when plants appear small and sick, and can also cause “bronzing of leaves,” which is when leaves turn brownish-red.
One way is to add iron sulfate or iron oxide to the soil directly. Another way is to add compost rich in organic matter, such as manure or composted plant material, to the soil. Finally, you can use chemicals such as chelates or ferrous sulfate to supplement the mineral content of the soil.
In addition to ascorbic acid, meat, poultry, and seafood can enhance nonheme iron absorption, whereas phytate (present in grains and beans) and certain polyphenols in some non-animal foods (such as cereals and legumes) have the opposite effect [4].
Heat treatment can change the content of sulfhydryl groups produced from cysteine and thereby affect iron absorption.
As the absorption of nonheme iron was significantly reduced only with the combined addition of calcium and phosphate, it is suggested that a calcium-phosphate-iron complex forms which inhibits iron absorption.
Vitamin C is the only dietary constituent other than animal tissue that has been shown to promote iron absorption.
Phytate and polyphenols are the major iron absorption inhibitors in plant-based foods because they make a complex with dietary iron in the gastrointestinal tract. Phytate is a naturally occurring component found in plants, and it has an inhibitory effect on the bioavailability of most minerals.
Mineral absorption is regulated by both external and internal factors. These factors primarily include temperature, light, H+ ion concentration, oxygen concentration, ion interaction, plant development, and aging.
1) Soak your oats
Grains contain phytic acid, which, when untreated, combines with calcium, magnesium, copper, iron and zinc within the intestinal track. This results in the blocking of the absorption of these minerals.
It adds up to a broad range of foods and food ingredients that have the potential to inhibit iron absorption, including: wheat germ, wheat bran, beans, peas, lentils, peanuts, and other plant foods containing phytates; egg protein (from both the white and the yolk);
The geometric mean (range ± 1 SD) of basal iron absorption was 30.2% (13.8- 66.0). The absorption of iron plus blueberries, blueberries and breakfast, and breakfast were 6.8% (21.1-21.7), 7.5% (2.3-24.0), and 5.7% (1.5-22.4) respectively (ANOVA, p<0001).
The banana matrix does not affect iron absorption and is therefore a potential effective target for genetic modification for iron biofortification.