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Just 1½ cups of Cheerios provides 12.6 mg of iron, about 70% of the daily recommendation, while 1¼ cups of Kellogg’s Special K delivers 10.9 mg of iron, about 60% of the daily value.
The absorption of dietary iron is a variable and dynamic process. The amount of iron absorbed compared to the amount ingested is typically low, but may range from 5% to as much as 35% depending on circumstances and type of iron. The efficiency with which iron is absorbed varies depending on the source.
Watercress contains plenty of vitamin K, vitamin C, vitamin A and calcium, despite being low in calories. It also is high in antioxidants, which can reduce risk of disease long term, especially ...
Cauliflower is a good source of vitamin C, potassium, and plant-based omega-3 fatty acids, and this versatile veggie can be used in place of higher-carb foods in some of your favorite dishes.
Increased erythrocyte synthesis also stimulates iron absorption in the gut. [15] Therefore, oral bioavailability of iron varies greatly, ranging from less than 1% to greater than 50%. [16] Uptake of iron can be enhanced by dietary heme iron and vitamin C, while inhibited by calcium, polyphenols, tannins and phytates. [13]
Vitamin C helps to keep iron in the reduced ferrous state, which is more soluble and more easily absorbed. It also chelates iron into a soluble complex. [ 141 ] It specifically helps the absorption of non-heme iron, [ 142 ] which is found in non-meat sources and absorbed via DMT1 . [ 141 ]
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