Iron is an essential trace element involved in red blood cell production, oxygen transport, energy production, immune support, cell protection, and many other physiological functions.

Approximately 70% of the body's iron is concentrated in hemoglobin in red blood cells and myoglobin in muscle cells, playing a crucial role in oxygen transport and storage.

Prolonged iron deficiency can lead to iron deficiency anemia, fatigue, weakness, headaches, shortness of breath, difficulty concentrating, and impaired body temperature regulation. This condition is common among pregnant women, children, adolescents, and vegetarians or those on restrictive diets.

Le Thi Cam Tho, a nutrition specialist from the Department of Nutrition and Dietetics at Tam Anh General Hospital TP HCM, advises individuals currently experiencing or at risk of iron deficiency to adopt a scientific and nutritionally diverse diet, focusing especially on iron-rich foods. The principles of combining foods during meals also significantly impact the absorption efficiency of this micronutrient.

Combine with vitamin C

Vitamin C (ascorbic acid) facilitates the conversion of non-heme iron found in plants into a form more easily absorbed by the body, thereby increasing absorption. Therefore, meals containing lentils, tofu, nuts, leafy green vegetables, or whole grains should be combined with vitamin C-rich foods such as oranges, mandarins, strawberries, bell peppers, or tomatoes to enhance iron absorption.

Combine with vitamin A and beta-carotene

Vitamin A and beta-carotene (a precursor to vitamin A), found in carrots, pumpkins, sweet potatoes, papayas, spinach, kale, squash, red peppers, cantaloupe, oranges, apricots, peaches, among others, help mobilize and release stored iron in the body, transporting it to blood-forming organs. This process promotes red blood cell production, reducing the risk of iron deficiency anemia.

Doctors advise patients on meal planning. *Photo: Tam Anh General Hospital*

Balance animal and plant foods

Heme iron from red meat, poultry, fish, and seafood is typically absorbed more readily than non-heme iron from plants. According to specialist Tho, combining these food sources in the same meal can significantly increase non-heme iron absorption, potentially by two to three times in some cases. This allows the body to utilize iron more effectively, helping to prevent iron deficiency anemia.

Do not supplement calcium at the same time as iron

Calcium supports healthy bone and joint development but can hinder iron absorption when consumed simultaneously. Long-term concurrent supplementation of calcium and iron may reduce iron stores, increasing the risk of iron deficiency anemia. It is advisable to separate calcium and iron supplementation into two different times of the day or at least two hours apart.

Avoid tea and coffee with iron-rich foods

Tea and coffee contain high levels of polyphenols, which can reduce iron absorption, especially non-heme iron from plants. If tea is consumed close to a meal, iron absorption can decrease by up to 70%. Individuals should drink tea or coffee at least one to two hours away from meals to minimize their impact on iron absorption.

Individuals at risk of iron deficiency or experiencing symptoms such as prolonged fatigue, dizziness, pale skin, shortness of breath, and reduced concentration should seek medical attention to diagnose the cause, severity, and receive appropriate treatment.

Doctors can analyze body composition using an InBody 770 machine or combine it with in-depth biochemical and micronutrient tests. Based on these, they can advise on dietary plans and prescribe necessary micronutrient supplements tailored to each patient's condition.

Quoc An