Getting enough iron
It is a common misconception that the amount of iron our
bodies absorb is directly related to the amount of iron we
eat. While we do get most of our iron through food, getting
enough iron is not quite as simple as eating well. For one
thing, the ability of our digestive systems to absorb iron
from the food we eat varies; for instance, those who are
iron deficient do not absorb iron as well as those who are
not. Because dietary iron comes in different forms, the
percentage of dietary iron absorbed depends on the type of
food we eat and what other foods are being eaten at the same
time. For example, iron from meat is easier for the body to
absorb than iron from vegetable and other sources. In
addition, iron absorption can be greatly increased or
decreased by various factors. Certain salts, which store
iron and other minerals in plant matter, interfere with the
ability of the human intestine to absorb them. Chemicals
called polyphenols in tea, coffee, cocoa, spinach and
oregano inhibit iron absorption as well. Eating less
ascorbic acid, which is common in fruits, vegetables and
fortified cereals, can improve iron absorption. Calcium
inhibits the absorption of iron by an unknown mechanism.
This is probably why studies show a correlation between high
milk intake and iron deficiency.