NON HEME IRON ( plant base sources) is better absorbed when consumed with Vitamin C or ascorbic acid.
Its absorption is inhibited by calcium and when it is consumed with food containing polyphenols & phytates
How to consume it then to maximize the absorption by body:
✔️ Add onion & tomatoes (vit C) to your lentils & legumes (Iron) curries.
✔️Add Lemon (Vit C ) to your salads to be eaten along with Lunch Meals.
✔️Add bell peppers (vit c) to your pohas, cheelas & idlis
❌ Tea & cofee not to be consumed with meals as they inhibit iron absorption.
❌ Calcium also inhibits iron absorption e g spinach or palak (iron) and paneer (calcium) inhibits absorption of iron. Stop eating Palak paneer now if you were eating it for iron😅
➡️➡️When a person is having both iron n calcium Deficiency and is taking supplements, consume them at different timings.
➡️➡️Also Calcium Carbonate shall always be consumed after meals unlike Calcium Citrate that can be consumed anytime during the day.
These small tips can help you absorb important minerals from your diet better
than otherwise 😊
