Oxalates and tannins are two common iron absorption inhibitors that can affect your iron levels.

Iron is an essential nutrient for the human body, playing a crucial role in transporting oxygen to cells and maintaining a healthy immune system. However, not all iron is created equal. Non-heme iron found in plant-based foods is not as easily absorbed by the body as heme iron found in animal-based foods. This is where oxalates and tannins come into play.

Oxalates and tannins are substances found in plant-based foods that can bind with non-heme iron, forming iron compounds that are difficult for the body to absorb. This can lead to iron deficiency, which can cause fatigue, weakness, and other health problems.

In addition, consuming too much calcium can also interfere with the absorption of non-heme iron. Calcium and iron compete for the same absorption pathway, and calcium is absorbed more quickly, which can lead to insufficient iron absorption. It is important to maintain a balanced ratio of iron and calcium in your diet to ensure adequate iron intake and avoid foods that are high in oxalates and tannins.

If you want to increase the absorption of non-heme iron, there are some tips to try. One is to avoid foods that are high in oxalates and tannins. Another is to consume vitamin C-rich foods along with iron-rich foods. Vitamin C can help convert non-heme iron into a more easily absorbed form, thus increasing its absorption rate.

In summary, while a plant-based diet is a great way to obtain essential nutrients, it is important to be aware of potential obstacles to the absorption of non-heme iron. Following these simple tips and maintaining a balanced diet can ensure that you are getting the iron your body needs to function properly.