Certain Foods Can Increase or Decrease Absorption of Non-Heme Iron
The absorption of heme iron (from meat and animal products) isn't generally affected by diet; however, your body's absorption of non-heme iron (from plant sources) can vary depending on other items you eat or drink.1
For example, orange juice or other foods that contain vitamin C can help your body absorb non-heme iron more easily if they're eaten at the same time. On the other hand, coffee, tea and a variety of other items can reduce the amount of iron your body is able to absorb.2,3
Other foods that inhibit iron absorption include:4
- Wheat germ
- Whole wheat flour
- Lentils
- Dark green vegetables
As you can see, many of these foods are still good for you. The idea isn't to cut them out of your diet; just remember to eat them at times when they won't affect the rest of the iron content in your meals.
- Finch CA, Cook JD. Iron deficiency. American Journal of Clinical Nutrition. 1984 Mar;39(3):471-7.
- Cook JD, Reddy MB. Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet. Am J Clin Nutr. 2001 Jan;73(1):93-8
- Cook JD, Dassenko SA, Whittaker P. Calcium supplementation: effect on iron absorption. Am J Clin Nutr. 1991 Jan;53(1):106-11.
- Morck TA, Lynch SR, Cook JD. Inhibition of food iron absorption by coffee. Am J Clin Nutr. 1983 Mar;37(3):416-20.
Iron Absorption
