Iron deficiency is one of the most rampant nutritional issues afflicting women all over the world. Women have an increased risk of not getting this important mineral, especially due to heavy menstrual cycles, pregnancy and increased daily intake of nutrients. Getting adequate iron is half the battle as far as anemic women are concerned and the extra problem is to make sure that the body absorbs it. Regrettably, most daily eating patterns and lifestyle behaviors may inhibit the absorption of iron without one being aware of it.
This article is going to discuss the most common errors that women commit which disrupt iron absorption, reasons why they are important and some simple fixes which can help to really make a difference. To learn more about the symptoms and health risks, read more about anemia in women.
Why Does Absorption of Iron Matter More Than Intake?
One would want to believe that low iron can be replenished by just eating foods with iron and using iron supplements. But there is an important part played by absorption efficiency in deciding the percentage of iron that actually gets into your blood.
Iron comes in two broad forms:
- Hemoglobin, which is contained in animal foods such as red meat, poultry, and fish. It gets readily absorbed by the body.
- Iron that exists outside the heme, present in vegetarian foods including spinach, beans, and lentils. This kind is more difficult to absorb by the body and more susceptible to dietary interactions.
A diet high in iron may make women anaemic even when combined with blocking habits. This is why it is important to diagnose these errors in women with fatigue, weakness, or repeated low hemoglobin.
Mistake 1: Iron Rich Foods + Dairy Foods
Milk, cheese, and yogurt are dairy products that are rich in calcium-a mineral that interferes with the absorption of iron in the small intestine. Most women actually decrease the efficacy of the iron they consume by consuming spinach salads with cheese or by taking iron supplements with a glass of milk.
Error: Do not eat dairy and iron within the same two hours. As an example, you can have your good dose of iron at lunch and can later in the day have a snack of yogurt or milk.
Mistake 2: Consuming Tea or Coffee Right after the meals
Tea and coffee have substances known as tannins and polyphenols that highly prevent the absorption of iron. Consuming them immediately after a meal may suppress the absorption of iron by 60-70 percent.
Women who use tea or coffee to increase their energy after meals and then question why their iron levels are still low with iron supplements tend to commit this error.
Correction: It is important to wait at least 1 hour after taking iron-containing meals before taking tea or coffee. Good alternatives include herbal teas that do not contain tannins, e.g., chamomile or rooibos.
Mistake 3: Taking Iron Supplements on high-fiber food
Fiber is necessary in digestion and heart protection, though when taken with iron supplements, it will bind to iron and decrease its absorption. Cereals, such as bran, oats and cereals fortified with fiber are especially troublesome when taken concurrently with iron pills.
Correction: Iron supplements should be taken on an empty stomach, or with a small portion of fruit high in vitamin C (such as orange slices or strawberries) which will make them more effective. Store high-fiber meals to eat at other times of the day.
Mistake 4: Whole grain and legumes preparation
On the one hand, whole grains, beans, and lentils are good sources of plant-based iron, their downside is that they also have phytates, naturally occurring substances that prevent the absorption of minerals. In the case of vegetarians and vegans, this serves as a two-sided sword: the foods that provide them with iron lower its supply as well.
Fix: Ferment or sprout or soak legumes and grains. These methods decompose phytates and help the body to take up more iron. Combining them with vitamin C-foods also improves the absorption.
Mistake 5: Not taking into account the effect of Vitamin C
One of the strongest non-heme iron absorption enhancers is vitamin C. However, most women do not match their foods rich in iron with vitamin C. By eating spinach without tomatoes, or beans without citrus, one is missing a simple method of increasing the intake of iron.
Instead: Never omit a food rich in vitamin C and full of plant-based iron. Examples: a lentil preparation with bell peppers, squirting lemon on top of cooked vegetables, or beans with salsa.
Mistake 6: excessive use of processed foods
Refined bread, pastries, and packaged snacks are highly processed foods that are typically devoid of nutrients, including iron. In addition, they usually have additives such as phosphates that make absorption of minerals more difficult.
Fix: Consume processed, whole food. When bread is included in your diet, make sure to eat whole grain types that are sprouted or fermented bread, like sourdough.
Mistake 7: Taking iron with too much calcium supplements
Calcium is necessary to strengthen bones; however, excessive amounts of calcium in combination with iron supplements are counterproductive. Because of the potential risks of osteoporosis many women are taking calcium tablets alongside their iron pills- effectively negating the effect.
Correction: Alfalfa, iron and calcium supplementation. Eat iron in the morning, with fruit juice, and calcium in the afternoon, with a meal.
Mistake 8: Following Up on Examining the Blood
Most women believe that as soon as they start to take iron supplements the problem is resolved. However, the level of iron changes according to diet, absorption and the needs of the person. Some women can still carry on with the routine of blocking absorption without knowing it unless they monitor their blood.
Recommendation: Take periodic blood tests to test the hemoglobin and ferritin levels. This facilitates the modification of diet and supplementation.
Mistake 9: How to overcook vegetables
Vegetable foods have to be cooked in order to be digested and excessive cooking of the leafy greens or beans may decrease the amounts of iron and other nutrients. Cooking spinach to mushiness, such as boiling, reduces the vitamin C and iron in spinach.
Correction: To prevent loss of iron and vitamin C in vegetables use light steaming, sauteing or stir-frying.
Mistake 10: Failure to meet menstrual and lifestyle needs
Women tend to forget the fact that the amount of blood that is lost monthly contributes hugely to the amount of iron that is required. Those needs are further increased by high-intensity workouts and pregnancies. It is not sufficient to eat an equivalent small amount of iron-rich foods that men or women who do not menstruate eat.
Fix: Adapt your diet to your stage in life and lifestyle. For example:
- Menstruating women: Take more iron in pre-menstrual and menstrual periods.
- Women who are pregnant: Take medical advice on prenatal iron supplements.
- Athletes: Consume equal amounts of food; increase heme and non-heme iron.
Effective tricks to improve iron absorption
The following are some simple and sustainable practices that women can adopt to avoid these traps:
- Consume a wide range of animal and plant based foods containing iron.
- Combine iron in plant-based foods with vitamin C at all meals.
- Any tea, coffee, or dairy should be avoided shortly before meals high in iron.
- Making foods by soaking or sprouting legumes and grains.
- Check blood levels and change diet or supplements when required.
Conclusion
It is not only the food that women eat that makes them iron deficient, but it is also about how the body uses that food. Even the most well-intended plans can be sabotaged by such habits as combining spinach and cheese, drinking tea after a meal or taking supplements with high-fiber foods. When such errors are detected and eradicated, anemic women will have the chance to turn the tide with iron and restore their bodies and ultimately their health.
Small but consistent dietary modifications, including including iron with vitamin C, keeping iron and calcium apart, and cooking plant-based foods correctly can open the door to a healthier absorption and a quicker healing of anemia.
