Answer:
1. Set of foods that increases absorption of iron into the blood stream and that will not interfere with its absorption process should be combined.
2 .Iron-fortified foods should be taken along with Vitamin C. The latter vitamin oxidizes iron to aid its absorption in the gut, and its mobilization from the liver for absorption.
Examples of Iron rich foods.
→Green leafy vegetables, (broccoli, Spinach),
→citrus fruits, cashews.
→Meat and fish:beef, Oysters, Shrimp, liver, tuna, salmon.
→Raw Milk.,Cheese,
→These foods should be combined with iron-fortified cereals for maximum iron absorption.
3.Foods rich in calcium should not be combined with Iron-fortified foods , since Calcium affects iron absorption in the duodenum.
Foods that impedes Iron absorption.
→Tea and coffee act as inhibitor to Iron absorption upto, 64%
→Nuts and seeds(unless taken with Vitamin C)
→Pumpkin seeds, cashew, pine nuts
→Diary products Contains Calcium and should be avoided.
→tannin rich fruits (grapes, corn);
→gluten rich foods(oats, pasta),
→chocolate and other oxalic rich foods e.g peanuts, interfere with iron absorption, and therefore should not be combined with Iron rich foods.
