Optimizing the body's iron absorption capacity does not only stop at supplementing with iron-rich foods, but also depends on how you combine it and your daily eating habits. Some simple changes can help the body absorb this mineral more effectively.
Combine iron with vitamin C Vitamin C helps convert non-heme iron into an easily absorbed form.
Foods rich in vitamin C such as citrus fruits, tomatoes, and peppers should be supplemented in meals.
Avoid drinking tea and coffee during meals
Tannins in tea and coffee can reduce iron absorption. It is best to drink these drinks about an hour before or after meals.
Cooking with cast iron utensils
Using cast iron pots and pans can increase the iron content in some dishes, especially those with mild acidity.
Supplement protein sources
Protein-rich foods such as eggs, milk, beans and nuts help the body absorb iron and other nutrients better.
Do not overcook green leafy vegetables
Processing just ripe green leafy vegetables helps preserve nutrients, and at the same time, improves the ability to digest and absorb iron.
