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Nedostatak željeza, najčešći poremećaj nutritivnog statusa: Evo šta jesti, a šta izbjegavati

Prema podacima, anemija uzrokovana manjkom željeza, najčešći je poremećaj nutritivnog statusa u svijetu.

Kompleksan je odnos između anemije i hrane koju jedemo, ne radi se samo o unosu namirnica bogatih željezom i tome kako je organizam sposoban njega apsorbirati, prenosi msn.com.

Ovo su primjeri namirnica koje će poboljšati apsorpciju željeza ili je pak smanjiti.

Kafa

Kafa se može umiješati u proces apsorpcije, pa čak i pohranu željeza u organizmu. Polifenoli su odgovorni za taj utjecaj, pa ako kafu popijete sat prije obroka to bi mogao biti dobar način da spriječite negativan utjecaj na apsorpciju željeza.

Jaja

Dok je žumanac prirodan izvor željeza, jaja sadrže protein phosvitin koji veže željezo i time se ono teže probavlja. On može i spriječiti apsorpciju željeza iz drugih namirnica. Dobra je vijest da vitamin C pomaže da se željezo iz namirnica koje ste pojeli oslobodi, pa je čaša limunade pravi izbor uz omlet od jaja.

Mlijeko

Kalcij iz mliječnih proizvoda može se također umiješati u apsorpciju željeza, ali na sreću, efekt je kratkotrajan. Najbolje je da mliječne proizvode konzumirate nekoliko sati prije obroka bogatog željezom.

Hljeb

Hljeb sa žitaricama odličan je način za unos više nutrijenata, ali kako oni sadrže kiselinu koja se miješa u apsorpciju željeza, bolja je opcija hljeb druge vrste ili dodatak vitamina C obroku.

Čaj

Čaj je pun tanina polifenola koji će utjecati na apsorpciju željeza, a to se ne odnosi samo na crni čaj već i na napitak od kamilice i nane. Ne morate se odreći čaja, ali ga nemojte piti uz obrok.

Maslinovo ulje

Iako je jedna od zdravijih namirnica, sadrži kvercetin koji negativno djeluje na apsorpciju željeza. No, kako štiti zdravlje srca i krvnih žila, nemojte ga jesti uz biljne izvore željeza.

Kurkuma

Kurkuma je jedna od namirnica koja je bogata polifenolima te se zato loše slaže s apsorpcijom željeza. Kurkumin iz kurkume veže se za željezo, pa se teže apsorbira, posebno ako imate nizak nivo željeza.

Limun

Kao i mnogi citrusi, limun je pun vitamina C koji pojačava apsorpciju željeza iz hrane. Vitamin C će se uništiti kuhanjem zato je najbolje popiti čašu limunade prije obroka.

Tamna čokolada

Sigurno se radi o dobrom primjeru namirnice koja sadrži željezo. Zrna kakaa puna su željeza, ali i polifenola, no kako se oni gube tokom fermentacije, gube si polifenoli, pa će se željezo puno bolje razgraditi u organizmu.

Pistaciji

Pistaciji su prepuni željeza, a za razliku od sličnih plodova imaju jako malo kalcija koji ometa apsorpciju željeza, pa ga čini idealnom namirnicom.

Dinja

Dinja je idealan primjer namirnice koja poboljšava apsorpciju željeza u organizmu. Kako je i izvrstan desert, savjet je da se dinjom zasladite nakon obroka koji je uključivao namirnice bogate željezom.

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