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Iron Absorption Tips

10/17/2020

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thy levels of iron in your body are dependent on what you eat and how well you absorb it. Earlier this week we looked at plant-based sources of iron that most diets can accommodate. Now let’s look at tips to maximize the absorption of iron:

• Add in Red Meat, Chicken, and Fish
It’s been found that consuming sources of heme iron from animal sources also boosts absorption of non-heme iron from plant sources when eaten at the same meal. So if your diet allows it, red meat or chicken or fish are all good sources of heme iron that are easily absorbed and boost absorption overall.

• Add Vitamin C
Combining vitamin C with foods rich in non-heme iron can increase absorption by up to five times. Some iron-rich foods like broccoli and tomato paste already have vitamin C or you can go with combos such as beans and rice with salsa or falafel with tomatoes and hummus with lemon juice.

• Add Vitamin A and Beta-Carotene
Including vitamin A and beta-carotene rich foods can also increase iron absorption, among many other benefits. Think carrots, sweet potatoes, kale, squash, apricots, and peaches.

• Space Out Coffee, Tea, and Dairy
Coffee and tea contain tannins and polyphenols that inhibit iron absorption so it’s recommended to keep a couple of hours between them and a meal for maximum iron absorption. Also, calcium-rich foods can cut iron absorption by 50% so try and space out your calcium and iron intake.

1 Comment
joth ethan link
12/17/2020 12:02:26 am

Journal of Pharmacokinetics & Experimental Therapeutics is an open access journal that focuses on pharmacokinetic properties of drugs, including Absorption, Distribution, Metabolism and Excretion (ADME) while underlining the importance of experimental therapeutics in pharmacokinetic research. Journal of Pharmacokinetics & Experimental Therapeutics accepts manuscripts in clinical pharmacokinetics, population pharmacokinetics, antibody pharmacokinetics, pharmacokinetics review, vancomycin pharmacokinetics, tacrolimus pharmacokinetics, pharmacokinetic drugs, pharmacokinetics intravenous, pharmacokinetics oral, pharmacokinetics renal, pharmacokinetics human, pharmacokinetics rat, pharmacokinetics mice, pharmacokinetics for children, pharmacokinetics research to promote healthy life are welcome.
If your interested can submit your manuscript.
That manuscript should not published in any other journal pages.
You can submit your manuscript, to the below email id.
Email id: pharmacokinetics23@gmail.com
Journal url:
https://www.omicsonline.org/pharmacokinetics-and-experimental-therapeutics.php

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    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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