A Review of Nutrients and Compounds, Which Promote or Inhibit Intestinal Iron Absorption
"The most important promoters of iron absorption in foods are ascorbic acid, lactic acid (produced by fermentation), meat factors in animal meat, the presence of heme iron, and alcohol which stimulate iron uptake by inhibition of hepcidin expression. The most important inhibitors of iron uptake are phytic acid/phytates, polyphenols/tannins, proteins from soya beans, milk, eggs, and calcium. Oxalic acid/oxalate does not seem to influence iron uptake. Turmeric/curcumin may stimulate iron uptake through a decrease in hepcidin expression and inhibit uptake by complex formation with iron, but the net effect has not been clarified."
Im Artikel geht es darum, die Eisenabsorption zu reduzieren, aber das kann man natürlich auch umgekehrt machen.
Also z.B. Fleisch mit etwas Vitamin C kombinieren (z.B. rote Paprika), fermentierte Lebensmittel z.B. Sauerkraut,
nicht mit Milch kombinieren (siehe jüdische Ernährungsvorschriften), nicht mit Getreide kombinieren (Phytate).
Getreide oder Milch in separaten Mahlzeiten essen.