vault backup: 2024-11-20 10:53:57

education/nutrition/Minerals.md

@@ -23,7 +23,15 @@ Minerals are inorganic, and **NOT** susceptible to degradation. Like vitamins, t
 	- To increase bioavailability, cook veggies in a cast iron pan with tomatoes or lemon juice (acid)
 	- Enriched foods are enriched with **non-heme** iron
 
-Iron bioavailability
+| Improve                                                    | Harm                                             |
+| ---------------------------------------------------------- | ------------------------------------------------ |
+| High intake of vitamin C with iron-containing food         | High intake of calcium with iron-containing food |
+| Consuming more heme, as compared to nonheme, forms of iron | Medications that reduce stomach acidity          |
+| Consuming bread that has been leavened                     | Oxalic acids from foods such as spinach          |
+| Consuming iron-containing foods that are fermentted        | Phytic acid from foods such as whole grains      |
+| Soaking of beans or grains before consuming                | Soy proteins from foods such as tofu             |
+|                                                            | Polyphenols from food and beverages such as tea  |
+
 - Vitamin C - high intake of calcium with iron containing food
 - Heme iron - Medications that reduce stomach acidity
 - Leavening of bread - Oxalic acid from foods such as spinach