Boost Iron: The Real Absorption Secret

Nutritionist Shweta Shah recently proposed a combination of six kitchen staples to achieve 21 mg of daily iron intake. However, dieticians express skepticism about this target. Experts clarify that the iron content on the plate does not equate to iron in the blood. Typical portions of suggested foods like haleem seeds, black chana, and pumpkin seeds likely provide only 5-6 mg of iron.

More importantly, the absorption rate of plant-based (non-haem) iron is significantly low, ranging from 2% to 15%. Factors like phytates and polyphenols further inhibit absorption. Official recommendations suggest an 8% absorption rate, meaning even 21 mg yields only about 1.7 mg absorbed, which is insufficient for rebuilding iron stores.

To enhance iron absorption, experts recommend incorporating Vitamin C-rich foods such as lemon, amla, or tomato with iron-rich meals. Preparation methods like soaking, sprouting, roasting, or fermenting legumes and seeds can reduce phytates. Additionally, avoiding tea and coffee around mealtimes can prevent interference with iron absorption.

Certain demographics, including teenage girls, menstruating women with heavy periods, pregnant and breastfeeding individuals, infants, toddlers, vegetarians, vegans, blood donors, and endurance athletes, are at higher risk for iron deficiency. Conditions like coeliac disease and inflammatory bowel disease also affect iron absorption.