Intestinal iron absorption blockers
- dietary fiber, - phytic acid - soy polyphenols, resveratrol from red wine, etc. - Tannin substances from coffee and tea - calcium and alkalizing dairy products - deacidifying the digestive system.
Dietary fiber
Soluble and insoluble fiber helps eliminate various toxins from the body, including heavy metals, thanks to the ion exchange capacity of the so-called free carboxyl groups. The leader is, for example, pectins found in apples, currants and other fruits. A lot of fiber is fashionable in people who lose weight in wheat bran, or legumes (green beans, etc.) However, too much fiber may not only reduce the effectiveness of some drugs (atomic pills and cholesterol lowering) - but soluble fiber components can block the absorption of such important nutrients - like the iron discussed. And also to improve the absorption of zinc and calcium.
Phytic acid
Phytic acid is a plant compound that strongly binds so-called iron. chelate and antioxidant helping to remove excess heavy metals, especially iron, from the body. It is a natural organic chemical compound found in some grains and legume seeds, eg in corn, wheat, rye, soybeans, beans, etc. In addition, we find it a lot in cereal bran and in popular ... oat flakes (11.4 mgg) . Phytic acid from all these products forms intestinal unpasteable complexes with iron and other valuable bio-metals (magnesium, zinc and calcium). Therefore, it is not advisable to overload the above-mentioned vegetable products with people who have a documented hemoglobin deficiency or with what have recently used slimming diets or a non-fat diet - eg vegetarian or vegetarian diet. It is worth knowing, however, that by buying bread from a well-acidified dough, you can reduce the amount of phytic acid. Acidification of wheat dough not only quite effectively reduces the excessive amount of phytic acid, but also increases the bioavailability of iron, magnesium and other valuable bio-elements contained in the bread. Also during the dough fermentation process, the level of phytic acid decreases significantly, due to the phytase enzyme produced abundantly by the yeast, but this only applies to baking with yeast.
Soy and horse bean polyphenols sweep the iron out of the gut ...
Polyphenols are the most numerous group among natural very strong antioxidants. Relationships are so-called secondary plant metabolites - essential for proper tissue growth and plant reproduction. They are commonly found under different names in fruits (especially abundantly in red grapes, currants, blueberries, etc.), in vegetables, cereals, and in legumes. Their strong antioxidant (antioxidant) properties are well documented. However, not everyone knows that strong antioxidant properties are closely correlated with the binding of metals (chelation), which in the case of food iron means "sweeping" the metal from the intestines. This is particularly true for polyphenols contained in soybeans, beans and faba beans, red grapes, green tea, etc. In Poland, a strong antioxidant effect has been documented for polyphenols found in domestic legume seeds, and especially in broad bean seeds. Unfortunately, they have also documented their ability to iron (chelate) strongly. These polyphenols have the ability to bind iron ions in about 91% !. The leading fraction of these polyphenols are tannins.
Tannins with coffee and tea
The relationship between the antioxidant activity of tannins from tea or red wine is documented and the ability of these compounds to bind and neutralize iron absorption. The tannins already mentioned - are specific polyphenols abundantly found in coffee and tea. They enter into a strong and persistent chemical reaction with organic iron and thus inhibit its absorption from the gastrointestinal tract. The aggressiveness and strength of the tannin and iron compound should be confirmed by the fact that this organic compound in its pure form is the basic conservation measure used to inhibit corrosion processes in ferrous objects. The use of tannins allows you to chemically and mechanically bond not only iron - but also brittle iron oxides so-called. rust. The task of thick rusty iron accretion with tannin makes the corroded and brittle structure losing its bond with the metal core again - takes on the durability features again. No wonder that in the digestive system, tannin combined with iron gives an indigestible suspension. It is worth remembering when planning a daily diet that significant amounts of tannin "stealing food iron" can be found in: red beans, green and red lentils, broad beans, horse beans, peas, buckwheat and buckwheat, walnuts and hazelnuts, and almonds.
The most important principles of the diet preventing blocking the absorption of iron
The harmful effect of the presence of tannin and other polyphenols in the diet on the absorption of iron can, however, be avoided by using several bases. The first of them imposes itself! - When you eat meat - limit drinking coffee, tea, avoid soy and legumes. Avoid tannins that inhibit the absorption of iron from the digestive tract. Secondly, drink iron meals - not during the main course - but much after it (an hour or two), preferably between meals. It is also worth adding cream and fruit or vitamin C fruit and juice (strawberries, blackcurrants, citruses, aronia, etc.) to your coffee and tea. Although it is worth knowing that an equally good source of this vitamin are: parsley, broccoli, red pepper, etc. The presence of a high content of vitamin C increases the absorption of iron up to 2 - 3 times! The content of vitamin C in the daily ration should be at least 150-300 mg. This vitamin is sensitive to temperature, therefore it is better to consume fresh vegetables and fruits. [1]
Final remark: the optimal concentration of iron in the blood depends on:
- a rich iron diet, or sufficient supply of iron in food, - the presence of vitamins C and B12 in the diet, folic acid and copper - the effectiveness of iron absorption from the gastrointestinal tract, - the degree of daily physiological loss through the gastrointestinal tract, urine and genital tract; remember that physical and mental exertion intensifies iron consumption - dislocation of stored stores in the body. [1,5,6,7]
Literature
1. Diet in iron deficiency anemia - "Let's live longer" - No. 1 (January) 1999 - article by M.Sc. Magdalena Makarewicz-Wujec and dr. n. med. Małgorzata Kozłowska-Wojciechowska from the Institute of Food and Nutrition 2. BIOPIERWIESSTKI, or MICRO and MACRO ELEMENTS; prof. dr hab. med. Andrzej Danysz wyd, LEKI. 3. VITAMINS, MINERAL INGREDIENTS, NUMBER E, U.Unger-Gobel, ed. MUZA SA, 1997 4. Harper's biochemistry - PZWL 2004. 5. http: portalwiedzy.onet. ,,, hemoglobin - based on the WIEM encyclopedia. based on the Popular Encyclopedia of Fogra Universal Publishing http: www.fogra.com.pl 6. http: en.wikipedia.orgwikiHemoglobina 7. Blood, blood, life, Zofia Kuratowska - Common Knowledge 1981 8. Content and bioavailability of vitamins - Family Medicine 9 ( 12000) 9. Nutrition and health - Safe and dangerous compounds dr inż. Dorota Czerwińska-Department of Human Nutrition, Warsaw University of Life Sciences - List of literature at the Author http: www.przeglad-gastronomiczny.plarch 10. PROPERTIES OF POLYPHENOLIC ANTIOXIDANES CONTAINED IN THE COVERAGE OF BEAUTIFUL SEEDS - FOOD; Source: Science. Technology. Quality, 2007, 5 (54), 113 - 121; Authors: Dr inż. B. Drużyńska, M.Sc. Eng. A. Jeżak, Department of Biotechnology, Microbiology and Food Evaluation, Department Food Technology, Warsaw University of Life Sciences.
