Eggs & Iron Deficiency Anemia
Some literature reports that egg yolks are good for boosting dietary iron; however, information about the Iron Avidity Diet on the Iron Disorders Institute (IDI) website reports otherwise. I thought a bit of research was in order. Here's what I found:
Heme iron, which is found in meat, fish, poultry, and shellfish, is most easily absorbed by the body. The iron found in eggs, dairy products, and plants is non-heme iron and is not as easily absorbed by the body (but does still provide a source of iron). Notice that the foods listed by the IDI as those that impede iron absorption are non-heme iron foods. The problem with these is that some of them also contain phytates, which are antioxidant compounds found in certain foods, mainly cereal grains and legumes. Phytates have the ability to bind to other compounds such as iron, calcium, and magnesium, and carry them out of the body before they can be absorbed through the intestines, thus rendering them ineffective as a nutrient. In other words, the phytates in legumes will bind iron eaten at the same time (and that which is in the legumes) and carry it out of the body unabsorbed. Studies have shown that eating vitamin C foods with the non-heme iron foods can reverse some of the phytates anti-absorbing action. It appears that regardless of what one finds on the phytate issue, red meat is still the #1 way to consume absorbable heme iron, and eating this along with foods rich in vitamin C are even better for absorption! You can see a list of vitamin C-rich foods by clicking HERE.
Heme iron, which is found in meat, fish, poultry, and shellfish, is most easily absorbed by the body. The iron found in eggs, dairy products, and plants is non-heme iron and is not as easily absorbed by the body (but does still provide a source of iron). Notice that the foods listed by the IDI as those that impede iron absorption are non-heme iron foods. The problem with these is that some of them also contain phytates, which are antioxidant compounds found in certain foods, mainly cereal grains and legumes. Phytates have the ability to bind to other compounds such as iron, calcium, and magnesium, and carry them out of the body before they can be absorbed through the intestines, thus rendering them ineffective as a nutrient. In other words, the phytates in legumes will bind iron eaten at the same time (and that which is in the legumes) and carry it out of the body unabsorbed. Studies have shown that eating vitamin C foods with the non-heme iron foods can reverse some of the phytates anti-absorbing action. It appears that regardless of what one finds on the phytate issue, red meat is still the #1 way to consume absorbable heme iron, and eating this along with foods rich in vitamin C are even better for absorption! You can see a list of vitamin C-rich foods by clicking HERE.
