Iron participates in the formation of red blood cells, helping to transport oxygen in the blood.It also participates in many other physiological processes, including immune function and energy metabolism.In addition, it also contributes to bring radiant beauty, ruddy skin and abundant energy.
We can add iron in many ways, simply from daily food.However, even if you try to add but make 5 mistakes below, the body is still easy to lack iron, having many health disorders:
1. Drink too much tea, coffee
Drinking lots of tea, coffee, alcohol all hinder iron absorption (Artwork)
Beverages such as tea, coffee containing polyphenols and tannin can reduce iron absorption by 70%.Especially iron without heme from plants).Because polyphenols in tea and coffee will connect with iron in food, iron can not be effectively absorbed into the blood.So you should control the amount of oral daily and especially do not drink immediately after the meal.Drink these drinks at least 1-2 hours away from meals.
2. Eat too much foods rich in phytate or oxalic acid
Phytate is found in whole grains, nuts and beans and oxalic acid is found in dark green leafy vegetables, potatoes and peanuts.These two substances when entering too much body can lead to iron absorption inhibition, especially non -heme iron from plants).However, the remedy is also very simple.With foods rich in phytate only need to eat when carefully processed such as carefully soaked, cooked, fermented.As for foods rich in oxalic acid, blanch before cooking and limit raw food.
3.
Alcohol and alcoholic beverages not only harm the liver but also affect the body's ability to store and absorb iron.By inhibiting the activity of digestive enzymes, reducing the ability to convert iron from food into absorbing form.In addition, excessive alcohol consumption can cause liver and digestive damage, reducing the ability to store iron in the body, leading to anemia.
4. Combining iron -rich foods
Oxalic acid -rich foods should be blown up before cooking (Artwork)
One of the common mistakes is to eat iron -rich foods and calcium -rich foods together.Iron and calcium compete during absorption, and calcium often dominates.This causes iron in food to be ignored by the body.In addition, eating vitamin C deficiency also reduces the ability to absorb iron.Because vitamin C is an important catalyst that increases the ability to absorb iron from food, especially from plant sources.Combine iron -rich foods with vitamin C.
5. Absolutely do not eat red meat, internal organs
Red meat, animal organs contain lots of iron but need to eat moderation (Artwork)
Many people who are vegetarian or avoid red meat for health or interests, but do not replace them with suitable supplements.Iron iron (Heme Iron) has a much higher absorption rate than plants, completely eliminating red meat and internal organs can lead to iron deficiency.Naturally, you should not eat them too much because it will harm health.Or if you are a vegetarian, pay attention to supplementing iron -rich foods from plants and combine vitamin C or consider using iron supplements.
Source and Photo: Good Morning Health, QQ