Iron is a fundamental nutrient for the well-being of our body. The lack of this substance can be decisive for health. In the long run, there are many pathologies that arise from this deficiency. The first is anemia, which occurs as a lack of red blood cells in the blood. These are responsible for the transport of oxygen in the body. Unfortunately today there are partial data regarding our country. However, it is known that cases of iron deficiency are increasing more and more. Read the article Suffering from low iron could hide this particular disease.
Iron deficiency can result from various causes. For the most part, however, the main cause is incorrect or poorly balanced nutrition. It is interesting to know that every day we lose iron through sweating, feces and urine, the female cycle, breastfeeding etc. Only through food can iron levels in the blood be kept constant. For this reason it can be very useful to know how to behave when preparing a recipe.
It is curious that in addition to foods of animal or vegetable origin that contain iron, there are more or less favorable combinations. So, against anemia, here are which foods to combine to better absorb iron and which ones to avoid. Following the advice of the Istituto Superiore della Sanità, we make a list.
Against anemia here are which foods to combine to better absorb iron and which to avoid
According to a widespread idea, those who do not eat meat certainly suffer from anemia. The reality, according to recent studies, is not quite this. In fact, the data states that the rates of anemic among vegetarians are not that high. It is true that foods of animal origin are those that contain the most iron. However, the plants have excellent stocks of them.
Furthermore, many plants combine the presence of iron with vitamin C. The latter, when present together with iron, guarantees greater absorption of the mineral. Particularly favorable is the combination of foods such as broccoli, cabbage, black rice, legumes, with others that contain citric acid. A nice squeeze of lemon on certain types of foods is a great way to fill up on iron.
On the contrary, there are combinations that instead slow down or decrease the absorption of iron. That’s why anemia sufferers should avoid them in their diet. For example, foods that contain phytates (legumes and cereals) can block the absorption of iron. The same is true for all dairy products consumed with iron-rich foods. Containing calcium, they significantly decrease the amount taken in by the body. Furthermore, even the tannins contained in wine, coffee, tea, taken together with vegetable sources of iron reduce its absorption.
One of the best ways to consume these foods is to combine lemon juice. This is why it is customary to drink tea with lemon added. If we love cereals and legumes, just let them soak with a slice of lemon.