Do not consume calcium-rich foods in excess
Calcium is the most important mineral to retain bone health. However, evidence shows that it does not let your body absorb iron. Whether you take calcium supplements or drink milk, it is going to decrease your iron intake.
Research shows that only 165 mg of milk, calcium supplement, or cheese reduces iron absorption by a whopping 50%. This is troublesome as most children and women take calcium-rich foods to improve bone health. However, excess use might lead to iron deficiency.
Eat meat, fish, and Poultry
Poultry, fish, and meat do not only provide heme iron but can also stimulation non-heme iron absorption. Science suggests that the addition of fish, cereal-based meals, chicken, or beef in your diet results in 2X non-heme iron absorption.
The studies suggest that adding only 75 to 80 grams of meat to your meal increases non-heme iron absorption by 2.5 times. You can also consume foods rich in vitamin C to improve the absorption of iron from your meals.
Avoid foods containing Polyphenols
Polyphenols are usually found in legumes, tea, cereals, wine, coffee, tea, and some fruits and vegetables. Tea, coffee, and wine are consumed in a high ratio during meals. However, they show a great content of polyphenols and hinders the absorption of non-heme iron.
Drinking a single cup of tea with a meal reduces iron absorption by at least 60%. Whether you like your tea or coffee strong, milky, or normal, it is going to hinder iron absorption.
