How to enhance iron absorption

Iron is classified as either heme or non-heme, with heme iron being more
bioavailable, absorbed at a rate of 14-18%, while non-heme iron is absorbed at 1-
10%. Heme iron, found in animal products like meat and fish, is a component of
hemoglobin. Non-heme iron is present in plant-based foods such as tofu, oats,
grains, chickpeas, nuts, brown rice, spinach, and dried fruits.

• Iron Absorption Inhibitors and Enhancers
  To optimize iron intake, avoid consuming iron with dairy, coffee, zinc, tannins (tea), phytates, polyphenols, soy, wine, green tea extract, and fiber, as they may inhibit absorption. However, taking iron one to two hours after these inhibitors won’t affect absorption significantly. Iron absorption can be enhanced when consumed with vitamin C-rich foods and organic acids, and fermentation or soaking of iron-rich foods may improve non-heme iron absorption.

• Micronutrients and Iron
  Various micronutrients are essential for iron metabolism. Iron cofactors include vitamins A, B2, B6, B9, B12, D, copper, and zinc, with vitamin C especially recommended to enhance non-heme iron absorption. Vitamin C also plays roles in collagen synthesis, protein metabolism, immune support, and is an antioxidant.

• Key Iron Cofactors
  Vitamin A: Essential for iron mobilization, immunity, vision, and growth. Found in foods like spinach, liver, sweet potatoes, and eggs.
  Vitamin D: Helps prevent iron-deficiency anemia and is crucial for calcium metabolism, nerve, and immune function. Sources include cod liver oil, salmon, fortified milk, and liver.
  Vitamin B2: Supports iron mobilization and hemoglobin production. Found in beef liver, yogurt, milk, quinoa, and almonds.
  Vitamin B6: Necessary for heme synthesis, cognitive development, and protein metabolism. Found in chickpeas, chicken, bananas, and potatoes.
  Copper: Vital for iron metabolism and functions as an antioxidant. Found in oysters, liver, cashews, dark chocolate, and tofu.
  Vitamins B12 and B9 (Folic Acid): Both prevent megaloblastic anemia and are needed for DNA synthesis. B12 sources include eggs, liver, beef, and cheese, while B9 is found in liver, spinach, broccoli, rice, and asparagus.
  Zinc: Influences iron metabolism and supports immune health. Found in oysters, pumpkin seeds, cashews, and Swiss cheese.

Maintaining a balanced intake of these micronutrients is essential for optimal iron absorption and metabolism.