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X Watch the video on youtubeWhen we talk about iron the classic nutritional tables, in which the average content of the mineral is reported in various foods, can be deceiving.
The classic example is that of spinach, foods rather rich in iron, but in which the precious mineral is complexed to other substances which severely limit its absorption.
Therefore, before asking yourself which foods are richer in iron, it should be known what influences the bioavailability of the mineral in a given food.
Factors that reduce iron absorption:
phytic acid and phytates, oxalic acid and oxalates: substances contained in plant foods, particularly cocoa, whole grains, spinach, legumes and rhubarb; even an excess of fiber limits the bioavailability of the element.
Presence of other minerals: there is a competition for the absorption of iron and zinc; even an excess of calcium can decrease its absorption.
Tea and coffee (tannins), phosphates, some drugs (antibiotics, antacids) and certain pathological conditions (hypochloridria, malabsorption syndromes, diarrhea, etc.).
Factors that increase iron absorption:
foods rich in vitamin C and citric acid (citrus fruits);
sugars and amino acids.
In quantitative terms:
healthy people absorb about 10% of food iron (this percentage increases to 20-30% in deficiency conditions); specifically, the intestine is able to absorb between 2 and 10% of the iron supplied by the plants (trivalent or non-hemic iron) and between 10-35% of that contained in animal sources (bivalent or emic iron).
In light of this notion, we can therefore address the nutritional tables with a critical spirit:
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