Everyone knows that we need an iron-rich diet because iron is an important element to our health. However, not all of understand how important iron is during the various stages of our lives. Since iron content varies according to age, sex, and diet, as well as our current health status, it is important to know how much iron we need as well as ways to make certain that we reach our iron needs. One obvious way of helping make certain that we have sufficient iron is to eat foods that are rich in iron. Another way is to avoid food items and other sources that help to deplete our iron reserves. But which foods do we need to avoid and how do we go about achieving that goal?
Instructions
1. Identify those foods that actually deplete or inhibit iron intake. These include foods and drinks high in caffeine like soft drinks and certain types of chocolate. It also includes foods and drinks containing phosphates, which are found in many soft drinks, fizzy lemonades, certain types of candy and ice cream, some condiments, a lot or processed meats. Other foods that can deplete iron intake include certain types of grain cereals that are not specifically fortified with iron, especially wheat and multi-grains and their related by-products. Some beans and/or legumes, like those containing polyphenols and/or phytates also fall into this category as do certain nuts and seeds and related by-products like peanut butter. Too much calcium also inhibits iron intake, which means that it is important not to overdo products like milk and cheese. Drinks like tea, coffee, grape juice and red wine containing polyphenolic compounds can also inhibit iron intake as can some spices such as oregano. Certain foods high in peptides, like soy and soy products also fall into this category.
2. Identify other every day ingredients taken by mouth that also deplete iron intake. These include certain medications like aspirin and antacids.
3. Avoid soft drinks that have caffeine in favor of caffeine-free drinks like all natural lemon and lime 7-Up, Sprite, Sierra Mist or colas that have been decaffeinated. Better yet, switch to a natural fruit juice (other than grape) or flavored waters.Before purchasing chocolate in any form, read the label to determine how much caffeine is involved. Overall, white chocolate contains less caffeine than milk chocolate. The deeper in color the chocolate, the more caffeine that is likely to be involved. Therefore, if you just must have a piece of chocolate, look for white or creamy milk chocolate instead of semi-sweet or bittersweet dark flavors.
4. Avoid foods and drinks containing phosphates. These are typically found in many soft drinks (particularly colas) and fizzy juice drinks like certain types of lemonade. Certain syrupy fruit cordials also contain phosphates. Watch labels of products that you purchase within this category, looking for those lower in phosphates, or switch to a different type of drink like phosphate free flavored waters or certain types of juices.Some sugar driven products, such as certain types of candy like lollipops and even certain chocolate bars are also high in phosphates. Ice cream unfortunately also falls into this category. Most bakery or grocery made desserts tend to be high in phosphates because of the high amounts of baking powder and self-rising flour used within these products. Read labels to avoid those products that contain high amounts of phosphates in favor of those with lower quantities.Many condiments like ketchup and mayonnaise are high in phosphates as well. Check labels for those products that have specifically removed or reduced phosphate levels. A lot or processed meats like hot dogs, fish fingers and even certain kinds of pizza may also contain high amounts of phosphates. When possible, avoid processed meats altogether.
5. Look for iron-fortified cereals, particularly those made from wheat, whole grains, or brans to off-set the iron depletion capability of those food items.
6. Look for alternative foods to legumes that deplete or lower amounts of iron intake. Do the same with nuts and seeds. There are alternative products within the same categories that do not effect iron levels.
7. Avoid excessive calcium intake. Look for alternative milk and cheese products that will not inhibit or deplete calcium intake.
8. Stay away from drinks like tea, coffee, grape juice and red wine containing polyphenolic compounds. These can also inhibit iron intake. Look for all natural teas, switch to other fruit juices, and try rose or white whites instead or look for alternative drinks that do not contain polyphenolic compounds.
9. Avoid foods that are high in peptides, like soy and soy products. Look for alternative food options instead.
10. Switch spices, like oregano, that inhibit iron intake for others that do not.
11. Be cautious with medications like aspirin and antacids. They can inhibit iron intake as well as deplete iron reserves. Switch to alternative medicines like Tylenol and antacids that do not contain phosphates or other ingredients known to reserves. Don't over-take vitamins that contain high amounts of calcium since it can also hurt iron reserves.
Tags: iron intake, certain types, deplete iron, inhibit iron, inhibit iron intake