Pick Foods that Lower Absorption
Calcium-rich foods like eggs as well as foods containing phytates, polyphenols or oxalates impair nonheme iron absorption when eaten at the same time as iron-rich foods, as noted above. Aim for calcium-containing foods with a minimum of 300 milligrams. This is the equivalent to 1 cup of skim milk. Experts suggest coming in a little higher to inhibit heme and nonheme iron absorption.
Much needed oxalates can be found in tea and some vegetables, like spinach. Polyphenols on the other hand are present in coffee, teas, and cocoa. While, soy, fiber, nuts, legumes and whole grains provide a decent dose of phytates.
Limit Foods that Enhance Absorption
Just say no to foods that enhance nonheme iron absorption like vitamin C-rich foods. Examples include oranges, peppers, strawberries, broccoli, grapefruit, kiwi fruit and fruit juices. It only takes 100 milligrams of vitamin C to significantly boost iron levels, the Iron Disorders Institute says. Other foods that spike absorption are those rich in beta carotene: sweet potatoes, carrots, red meats; and alcoholic beverages.
For more information on easing iron over load and common complications of sickle cell disease, click here.
