If a person is iron deficient he or she will want to incorporate substances or foods that increase or improve iron absorption. One will also want to avoid foods or substances that impair absorption such as:

Foods high in oxalates impair the absorption of non-heme iron
 

• Spinach

• Beets

• Chocolate

• Rhubarb

• Herbs like oregano, basil and parsley

• Tea

• Kale

• Nuts

• Wheat Bran

• Strawberries

Eggs

Calcium Rich Foods

Foods high in Oxalates

Eggs contain a compound that impairs absorption of iron

Calcium rich foods are the only known substance to inhibit absorption of both non-heme and heme iron

Phytates Rich Foods

Polyphenols Rich Foods

Phytates rich foods - a compound contained in soy protein and fiber. Even low levels of phytate have a strong inhibitory effect on iron bioavailability

 

• Whole Wheat Bread

• Wheat Flour

• Walnut

• Spinach

• Soy Protein Concentrate

• Sesame Seeds Flour

• Wheat Germ

• Wheat

• Tofu

• Soybeans

• Soy Beverage

Polyphenols rich foods which are major inhibitors of iron absorption

 

• Black Elderberry

• Black Chokeberry

• Blackcurrant 

• Highbush Blueberry

• Globe artochoke heads

• Coffee, filtered

• Lowbush Blueberry

• Sweet Cherry

• Strawberry

• Blackberry

• Hazelnut

• Red Wine

• Plum

• Red Raspberry

• Flaxseed Meal

• Dark Chocolate

• Chestnut

• Black Tea

• Green Tea

• Pure Apple Juice

• Apple

• Whole Grain Rye Bread

• Soy Yoghurt