Enhancing Iron Absorption

When we source iron from animal products and/or supplements, our body isn’t able to intelligently modulate uptake. The iron is absorbed, whether we need it or not, and this can put us in danger of iron excess. Iron is pro-oxidative and hence damaging to DNA and other molecules.

Iron excess is associated with a broad range of chronic illnesses such as Alzheimer’s and Parkinson’s diseases, arthritis, type 2 diabetes, cardiovascular disease, and colorectal and other cancers. Chronic (long term) iron overdose can result in aggressive behaviour, fatigue or hyperactivity, gut damage, seratonin imbalances, liver damage and so on.

When we source our iron from plant based foods, our body automatically adjusts how much we absorb based on what we need, which means we are in no danger of iron excess. If we need less, we will absorb less; if we need more, we absorb more. Vegans and vegetarians typically develop lower ferritin stores and this optimizes their absorption of iron.

WHAT ENHANCES IRON ABSORPTION?

You can dramatically enhance this absorption process by making sure you have vitamin-C rich foods with (or around about the same times as) iron rich foods. Most fruits and vegetables contain vitamin C, but some of the richer sources are broccoli, cabbage, kale, parsley, capsicum, black currants, guava, kiwifruit, mango, orange, pineapple, rockmelon, and strawberry. The citric acids in citrus fruits also enhance absorption, as do the beta-carotenes in yellow, red and orange foods. Continue reading