There are foods, which prevent the body from absorbing iron and those that support the absorption of iron.

Iron is an essential trace element that is involved in many bodily functions. It is required for the formation of blood and transported as part of the red blood pigment hemoglobin, the oxygen to the cells of organs and tissues. You then turn the dietary fats and carbohydrates into energy and make it to the whole organism. About the formation of blood and energy metabolism also helps iron in the normal function of the immune system.

So much iron does a person

The human body stores approximately four to five grams of iron , most of it in the blood. In men go about 0.5 mg per day lost them, are in women of childbearing age are due to the menstrual mg average second To keep the body’s iron stores constant, must be supplied with iron in the diet. The individual needs depends on age, gender, and by the way of life. Dr. Friedrich Douwes, internal medicine and orthomolecular physicians in Bad Aibling, advises men and women after the menopause mg daily iron intake of 10. “Younger women should take 15 mg to be,” said the doctor. “Even athletes who retire increases with the welding of iron, as well as people who donate blood regularly, often have an increased need for iron.”


To meet the iron requirement is not always easy. Certain statements contained in the food substances can adversely affect the utilization of iron effect. Thus we find, for example, in addition to iron, spinach and oxalic acid. It addresses the iron sparingly soluble compounds and thus inhibits the uptake of the trace element. The same is true for calcium from dairy products. Some phytochemicals like phytic acid from cereals and tannins from tea and coffee also have a negative effect. Appropriate foods should be eaten not possible with iron-containing products.

Iron recycling and iron thieves

There are also a number of “utilization of iron helpers” whose specific consumption increases the availability of the trace element. “This is especially vitamin C,” says Dr. Douwes. The iron uptake is higher by several times when you combine iron-rich foods with vitamin C-rich fruit and vegetable side dishes or spiced with lemon juice. Alternatively you can of course also an orange juice drink with meals, it also provides plenty of vitamin C.

These substances inhibit the absorption of iron

Oxalic acid in spinach, rhubarb, and cocoa, phytic acid in cereals, rice and soybeans, dietary fiber in whole grains, tannins in coffee, black tea and red wine, calcium in milk, cheese and sausage and phosphates in cola.

These materials support the uptake of iron

Vitamin C in kiwifruit, citrus fruits, cabbage, broccoli and peppers. The lactic acid in sour milk and yoghurt, the malic acid in apples and grapes, and the tartaric acid in baked goods and desserts). The citric acid in soft drinks, jams, honey and fructose in fruits and animal protein to support iron absorption. If in doubt, just take supplements that contain iron good usable in conjunction with vitamin C.