Nutritionist clarifies myths about anemia: forget the beets and coffee

“You can’t increase iron with beetroot.” This is how nutritionist Ana Ni Ribeiro deconstructs the myth associated with eating beetroot to increase iron levels in the body and thus combat anemia, a clinical condition that results from a decrease in the number of red blood cells in the blood.

There are several causes of anemia, including an unbalanced diet low in iron, as occurs in vegetarian diets. “Anyone who is not vegetarian should focus on eating meat. In an omnivorous diet, which includes foods of animal origin, it is estimated that the bioavailability of iron is between 14 and 18%, while in a plant-based diet, this bioavailability drops to 5 to 12%”.

However, vegetarians also find options rich in iron, “more than beetroot”, reveals the nutritionist, who provides a list of foods to consume. If 100 g of grilled beef steak provides 1.7 mg of iron, here are the values ​​for some sources of plant origin:

Weetabix: 4.5 mg per 2 cookiesSpinach: 3.6 mg per 100 g cookedBlack bean: 3.5 mg per 150 g cookedAmaranth: 2.6 mg per 120 g cookedWheat bran: 1.1 mg per tablespoonPortuguese cabbage: 1.6 mg per 100 gOilseeds: 3.3 mg per 100 gLegumes: 2.5 mg per 100 gSoy: 2.3 mg per 100 gBeet: 0.8 mg per 100g

On the other hand, according to Ana Ni Ribeiro, “more than increasing the intake of foods rich in iron, it is important to consider the factors that inhibit and enhance the absorption of iron in a meal”. Take note.

Vitamin C: Enhances iron absorption (pineapple, orange, lemon, strawberries, papaya, kiwi, broccoli, cauliflower, red cabbage, pepper, radish).

Soaking, fermentation and germination: Enhances iron absorption and decreases the concentration of phytates (soaked and cooked home-cooked legumes, sauerkraut, kimchi, soy sauce, legume sprouts)

Tea, coffee, chocolate and wine: They impair the absorption of iron by the body, so they should be avoided up to 45 minutes before and after main meals.

Regarding the recommended daily iron intake, “for men it is around 10 mg/day and 15 mg/day for women of childbearing age. After this phase, the recommended amount decreases to 10 mg/day.”