Iron Absorption Optimizer

Get meal planning guidance to maximize iron absorption and avoid inhibitors

Iron Absorption Optimizer

Get meal planning guidance to maximize iron absorption and avoid inhibitors

Build Your Meal

✓ Absorption Enhancers

Vitamin C foods

Citrus, bell peppers, tomatoes, strawberries

Effect: 2-4x absorption

Meat/Fish/Poultry

Any animal protein

Effect: Enhances non-heme iron

Fermented foods

Pickles, sauerkraut

Effect: Improves bioavailability

Onions & Garlic

Fresh or cooked

Effect: Sulfur compounds aid absorption

✗ Absorption Inhibitors

Tea & Coffee

Avoid 1 hour before/after meals

Impact: 50-60% reduction

Calcium supplements

Take separately from iron

Impact: 40% reduction

Phytates

Whole grains, legumes (soaking reduces)

Impact: Moderate reduction

Polyphenols

Tea, coffee, wine, cocoa

Impact: 30-50% reduction

Ayurvedic Perspective

In Ayurveda, anemia is viewed as Pandu Roga (pallor disease), primarily a Pitta disorder affecting Rakta dhatu (blood tissue). The digestive fire (Agni) must be strong to properly absorb iron. Combining iron-rich foods with warming spices (cumin, coriander, ginger) and bitter herbs (neem, turmeric) helps strengthen Agni and promote Rakta formation. Vitamin C-rich foods act as Deepana (appetizers) and Pachana (digestive aids), enhancing iron bioavailability.