Regularly skip breakfast
Breakfast is the most important meal of the day. When we skip breakfast, we miss the opportunity to replenish our body's nutrients after an overnight fast.
Many iron-rich foods, such as fortified cereals, eggs, lean meats, and vegetables, are commonly consumed at breakfast. Consistently skipping this meal can lead to lower iron absorption, increasing the risk of iron deficiency.
A study published in the American Journal of Clinical Nutrition found that people who regularly skip breakfast are at higher risk of nutrient deficiencies, including iron.
Drink tea or coffee right after meals
Tea and coffee are popular beverages around the world, but drinking them right after a meal can hinder iron absorption. Both contain tannins and polyphenols, which bind to iron and inhibit its absorption in the gut. This is especially worrying for people who rely heavily on plant-based sources of iron (iron from plants is less bioavailable than iron from animal sources).
A study conducted by the American Dietetic Association demonstrated that drinking tea or coffee within an hour of a meal can reduce iron absorption by up to 60%.
To minimize this effect, you should enjoy these drinks between meals rather than immediately after eating.
Eat too many calcium-rich foods
Calcium is essential for bone health, but taking too much, especially near iron-rich meals, can interfere with iron absorption.
Calcium competes with iron for absorption in the gut, making it difficult for our bodies to absorb the iron they need. This is especially problematic when calcium is consumed through supplements or dairy products like milk and cheese.
Research published in the British Journal of Nutrition found that consuming more than 300mg of calcium at one time can significantly reduce iron absorption.
To avoid this, try to space out your intake of calcium-rich foods and supplements with iron-rich meals.
Follow a strict vegetarian diet
While plant-based diets offer many health benefits, they may also increase your risk of iron deficiency.
Plant sources of iron, known as non-heme iron, are absorbed less efficiently by the body than the heme iron found in animal products. Many plant foods contain phytates, compounds that can further inhibit iron absorption.
A study from the Journal of Nutrition found that vegetarians and vegans are at higher risk of iron deficiency, due to the lower bioavailability of non-heme iron.
Not eating enough iron-rich foods
Not consuming enough iron-rich foods is a direct route to iron deficiency. Foods rich in iron include red meat, poultry, fish, lentils, beans, and spinach…
Many people, especially those on restricted diets or with specific dietary preferences, may not consume enough of these foods. According to the World Health Organization (WHO), iron deficiency is a global public health problem affecting more than 30% of the world's population, primarily due to inadequate dietary intake.
Ignore gut health problems
Gut health plays a major role in the absorption of nutrients, including iron. Conditions such as celiac disease, Crohn's disease, or even chronic inflammation can reduce the gut's ability to absorb nutrients effectively, leading to deficiencies.
Even if a person consumes enough iron, poor gut health can prevent the body from absorbing iron.
Preventing iron deficiency
- Supplement iron-rich foods
Adding iron-rich foods to your diet is the preferred method of preventing iron deficiency. Foods on this list include red meat, liver, seafood, beans, dark green vegetables and whole grains, all of which are rich in iron.
- Vitamin C supplement
Incorporating vitamin C into your diet will increase the absorption of iron from food. Therefore, when supplementing iron, add foods rich in vitamin C to your meals to increase the effectiveness of preventing iron deficiency.
- Use iron supplements
When iron supplementation from food still does not meet the body's needs, doctors often instruct patients to take oral iron supplements in tablet or syrup form.
- Limit consumption of foods that hinder iron absorption
Consuming certain foods such as tea, coffee, calcium-rich foods, etc. can hinder the absorption of iron. To optimize absorption, if your meal is rich in iron, avoid consuming these foods.
Source: https://kinhtedothi.vn/6-sai-lam-trong-su-dung-thuc-pham-hang-ngay-ma-nhieu-nguoi-hay-mac-phai.html
Comment (0)