@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?