Selection of the correct iron-rich foods is very crucial as it is easy to become iron deficient. Iron is required only in small quantities, but its absorption is a tricky affair.

The sources from which this mineral can be more easily absorbed, fall in the non-vegetarian food group such as meat and eggs. This means that vegetarians need to be extra vigilant about their iron intake. They may in fact need 1.8 times the actual requirement for iron due to limited absorption.

Improving the absorption of iron from our diet is possible if the right combinations of foods are taken such as an iron source along with a Vitamin C rich food (guava, orange, amla), which improves iron absorption almost three-fold. On the other hand, interaction with the inhibitory foods can impede iron uptake by the body. The tannic acid in tea, coffee, colas, chocolates and red wine interferes with the body’s absorption of iron. Calcium and phosphorous in milk are among the known inhibitors for the absorption of iron. EDTA, a food additive can lower body iron uptake. Once again, this underscores my constant refrain about benefits of fresh unpreserved foods.

(Next week: Sources of iron)