What Foods Should You Eat to Fill Your Body With Iron – An Expert’s Answer

The iron contained in foods has virtually no chance of being properly absorbed by organisms. According to the expert, it is blocked by some carbohydrate products. There are a certain number of foods that contain a huge amount of iron.

“Most iron is found in animal products: meat, eggs, offal, especially liver and blood sausages. In meat, iron is in the most bioavailable form, heme iron, which is easier for the body to absorb,” the doctor said.

Isinbayev emphasized that the iron contained in the product will not be fully absorbed. “From plant products, for example, legumes, spinach, cereals – buckwheat, barley, oatmeal – the body will ‘take’ about 2-12% of the iron content. This makes it harder for vegans to get the trace element from food alone,” he explains.

According to Isanbayev, some carbohydrate foods block the absorption of iron, primarily fiber, especially if it is eaten in large quantities. Foods that are rich in polyphenols – such as nuts and coffee – and phytates, anti-nutrients found in legumes and cereals.

Thus, the doctor says, if a person, for example, wants to eat meat with buckwheat, it is better to rinse the cereal properly before cooking. That is, to simplify the process of iron absorption.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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