The influence of plant-based food on bioavailability of iron

Summary. Iron is a vital micronutrient essential for various physiological functions, including oxygen transport and cellular respiration, DNA, RNA and protein synthesis, gene expression regulation and cell proliferation. Maintaining proper iron levels is crucial for metabolic functions. Inadequate iron intake depletes reserves, leading to iron deficiency anaemia (IDA). The World Health Organization aims to reduce IDA in women of reproductive age by 50% by 2030, though no country is currently on track to meet this goal. IDA causes fatigue, decreased concentration, and, in pregnancy, can lead to premature birth and low infant birth weight. It also affects children's physical and cognitive development. Conversely, excessive iron, particularly in its free form, can cause oxidative damage and contribute to conditions like hemochromatosis and infections. Plant-based foods contain non-haem iron, which is less readily absorbed. Plant-based foods often contain compounds that inhibit iron absorption, which can be beneficial or detrimental depending on an individual's iron status. Compounds like phytic acid and flavonoids can inhibit iron absorption, while vitamin C and carotenoids can enhance it. Those with iron deficiency should avoid high-phytate and flavonoid foods, while those with iron overload may benefit from their consumption to help manage iron levels.