Just as some foods can improve iron absorption, others can hinder it.
Foods containing phytate, found in foods like whole grains, cereals, soy, nuts, and legumes. Even a small amount can significantly decrease iron absorption. With proper soaking phytic acid can be removed from beans and lentils.
Calcium-rich foods: Calcium is an essential mineral for bone health. Some evidence shows that it hinders the absorption of heme and non-heme iron.
A 2021 research review found that calcium had a negative effect on the short-term absorption of iron, but the effect was low. Calcium rich foods should not be eaten with meals that provide most of your dietary iron. And calcium and iron supplements should be taken at different times of the day if possible.
🍷Foods containing polyphenols 🍫
Polyphenols are found in various amounts in plant foods and beverages.
Coffee and tea, consumed around meals, have a high content of polyphenols, and they have been shown to inhibit the absorption of non-heme iron. The same for red wine and cacao 70%
To counteract the negative effect of polyphenols, be sure to leave a couple of hours between your iron-rich meal and your afternoon tea or coffee.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219084/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8544343/
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