white sugar honey and maple syrup
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to avoid them. Only in cure. once a day.
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@LucH Eating mince beef, 300-500g is probably increasing my ferrintins
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@Samyo said in white sugar honey and maple syrup:
Eating mince beef, 300-500g is probably increasing my ferrintins
Yes, if ... if you get all the cofactors (folate), don't interfere with transporters (milk)
But I won't do that every day (red meat)
If you want me to give more information on how to optimize iron metabolism, open a new post, and leave a link here. -
@LucH Btw I cant contiue eating oats, my forehead/skin is dry af
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@LucH said in white sugar honey and maple syrup:
@Samyo said in white sugar honey and maple syrup:
Eating mince beef, 300-500g is probably increasing my ferrintins
Yes, if ... if you get all the cofactors (folate), don't interfere with transporters (milk)
But I won't do that every day (red meat)
If you want me to give more information on how to optimize iron metabolism, open a new post, and leave a link here.I would be interested in optimized iron metabolism....
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@NigelBlaise said in white sugar honey and maple syrup:
I would be interested in optimized iron metabolism....
Excerpt
• The conversion of heme iron (meat and fish) is much higher (20-25 %) to that of vegetable iron (5 %) and is not really influenced by the type of meal (interaction), while it is the case for vegetable iron (non -heme iron).
• Absorption is conditioned, among other things, by gastric acidity which transforms ferric iron (Fe3+) into ferrous iron (Fe2+) to make it passively absorbed by enterocyte, at the duodenum and the small intestine. Therefore, we will avoid alkalizing a meal, on a regular basis, with dairy or bicarbonate if we want to optimize the absorption of ferrous iron (animal).
• To facilitate the absorption of iron, we need cofactors. 30 to 50 mg of ascorbic acid doubles absorption easily (43 mg in an orange, 30 mg in 100 ml of orange juice in pack). 100 mg of Vit C is optimal. Indeed, vitamin C reduces ferric (Fe3+) iron into ferrous iron (Fe2+)
• Conversely, the absorption of iron is reduced in the event of low gastric secretion and insufficient bile, in the case of ingestion of certain spices (turmeric and rosemary, rich in polyphenols), an excess of calcium (complex with the phosphates of the dairy), the bran (excess of phytates), with the cola possibly (phosphates) and the taking of a zinc supplement (competition: absorption site). It will therefore sometimes be necessary to modulate and vary, especially in case of ferriprive anemia. (1-3)
Note: To assimilate iron, some cofactors are necessary, such as vitamin C, copper, B9 and B12. Folic acid also (B9) in order to allow integration into hemoglobin.See details on this link (in French, translator needed, but with several link in English).
Métabolisme du fer
http://mirzoune-ciboulette.forumactif.org/t1395-metabolisme-du-fer#15852
Interesting link:
Vitamin C and Iron Absorption
http://www.functionalps.com/blog/2012/02/15/vitamin-c-and-iron-absorption/
Iron – Function – Regulation – Nutrient Interaction – deficiency & RDA – Disease Prevention & Treatment – Food Sources – Toxicity & Drug Interaction. -
@LucH said in white sugar honey and maple syrup:
@NigelBlaise said in white sugar honey and maple syrup:
I would be interested in optimized iron metabolism....
Excerpt
• The conversion of heme iron (meat and fish) is much higher (20-25 %) to that of vegetable iron (5 %) and is not really influenced by the type of meal (interaction), while it is the case for vegetable iron (non -heme iron).
• Absorption is conditioned, among other things, by gastric acidity which transforms ferric iron (Fe3+) into ferrous iron (Fe2+) to make it passively absorbed by enterocyte, at the duodenum and the small intestine. Therefore, we will avoid alkalizing a meal, on a regular basis, with dairy or bicarbonate if we want to optimize the absorption of ferrous iron (animal).
• To facilitate the absorption of iron, we need cofactors. 30 to 50 mg of ascorbic acid doubles absorption easily (43 mg in an orange, 30 mg in 100 ml of orange juice in pack). 100 mg of Vit C is optimal. Indeed, vitamin C reduces ferric (Fe3+) iron into ferrous iron (Fe2+)
• Conversely, the absorption of iron is reduced in the event of low gastric secretion and insufficient bile, in the case of ingestion of certain spices (turmeric and rosemary, rich in polyphenols), an excess of calcium (complex with the phosphates of the dairy), the bran (excess of phytates), with the cola possibly (phosphates) and the taking of a zinc supplement (competition: absorption site). It will therefore sometimes be necessary to modulate and vary, especially in case of ferriprive anemia. (1-3)
Note: To assimilate iron, some cofactors are necessary, such as vitamin C, copper, B9 and B12. Folic acid also (B9) in order to allow integration into hemoglobin.See details on this link (in French, translator needed, but with several link in English).
Métabolisme du fer
http://mirzoune-ciboulette.forumactif.org/t1395-metabolisme-du-fer#15852
Interesting link:
Vitamin C and Iron Absorption
http://www.functionalps.com/blog/2012/02/15/vitamin-c-and-iron-absorption/
Iron – Function – Regulation – Nutrient Interaction – deficiency & RDA – Disease Prevention & Treatment – Food Sources – Toxicity & Drug Interaction.Does all of this apply to non-heme iron? Asking because I am considering taking pea, pumpkin and other plant protein powder that have quite a bit of iron which is a concern. Perhaps soaking the pool powders liquids like coffee will help?
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@NigelBlaise said in white sugar honey and maple syrup:
I am considering taking pea, pumpkin and other plant protein powder that have quite a bit of iron which is a concern. Perhaps soaking the pool powders liquids like coffee will help?
There is no single answer.
- Soaking won’t change anything in the rate of assimilation, except there would be less chelation by phytates. Good point. But not with coffee (polyphenols).
- Taking pea, pumpkin and other rich-iron plant protein powder has to bypass several roadblocks:
Iron must avoid several pitfalls.
- In an optimal situation, we are going to capture rather less iron 5 >< 20/25% (plant vs meat). But the stomach can optimize the transport. Enterocytes of the proximal small intestine absorb iron (as Fe2+) into the circulation where it becomes bound (as Fe3+) to its transport protein transferrin.
At physiological pH, iron exists in the oxidized, ferric (Fe3+) state. To be absorbed, iron must be in the ferrous (Fe2+) state or bound by a peptide / protein such as heme.
Iron from meat is a heme-form, so bound to a protein. The principal role of transferrin is to chelate iron to be rendered soluble, prevent the formation of reactive oxygen species, and facilitate its transport into cells.
Gastric acid production plays a key role in plasma iron homeostasis, especially with non-heme sources. However, some factors can promote the absorption of non-heme iron such as citric acid, lactic acid and fructose. All of these elements form ligands with ferrous iron, maintaining its solubility and thus facilitating its absorption.
PMID: 28846259
Iron from meat is bound by a protein as heme and doesn't need to be in a ferrous state (Fe2+). So, it is also less prone to the influence of gastric pH. If you have problems to digest meat, it’s often the sign of a deficiency in secreting bile or gastric acid. Then it would be a fine help to take a supplement once a day (HCl betaine, with ginger and pepsin – Now Foods).
The most efficient absorption takes place in the duodenum, and is inversely related to the iron store level. It means the level is upgraded / modulated when required / needed by the body.
https://gpnotebook.com/pages/nutrition/haem-and-non-haem-iron
Summary
Iron from meat (heme) is readily absorbed but I won’t eat cheese or drink milk at the same meal if I’m deficient (transport limited).
Plant iron (non-heme) must be converted to pass through the blood circulation. If you add some lemon juice on your vegan source (shake or salad) it will be easier, provided there isn’t too much polyphenols. Don’t drink coffee or tea after your salad bar.
Inclusion of meat cuts to a vegetable puree significantly increased the nonheme iron absorption.
