Calcium reduces the absorption of plant protein by half when it is consumed together with iron.
Rajma-chawal (kidney beans and rice) with a bowl of curd sounds like a match made in heaven. Unfortunately, it is not a healthy combination of food items. Though many of us have been gorging on this combination for years now, it’s not healthy. Kidney beans are rich in iron and curd has high calcium. When taken together it’s not a healthy combination.
Calcium and iron are two important nutrients that your body needs for multiple functions. However, it is important to take these nutrients separately. In a recent Instagram post, Gurugram based Nutritionist Leema Mahajan explained how calcium reduces the absorption of plant protein by half when it is consumed together with iron.
“Calcium reduces the absorption of plant protein by 50-60 percent when consumed together or around the same time,” wrote Leema.
She shared three tips to enhance iron absorption by the body.
· Add protein and vitamin C rich food in your diet.
· Refrain from consuming calcium loaded food items as well as tea and coffee with meals.
· Don’t take calcium and iron supplements together.
Shortage of iron in the body leads to anemia, a condition in which blood lacks adequate healthy red blood cells (RBCs). The RBCs are essential in the body as they carry oxygen to the tissues. Without enough iron, the body cannot produce enough of a substance in red blood cells that makes them carry oxygen (hemoglobin). This is why iron deficiency may leave you tired and short of breath.
Menstruating women, who don’t consume iron-rich food are at a risk of facing iron deficiency. Luckily, there are plenty of food items to help you meet your daily intake of iron. Spinach, legumes, red meat, pumpkin seeds, quinoa, chicken, broccoli, tofu, dark chocolate, and fish are some prime sources of protein.
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