• The Victim:
Iron -- Essential for transporting oxygen in the blood, it is also good for healthy teeth, skin, nails and bones. Iron from plant foods is more susceptible to interference than iron from animal foods.

• The Villains:
Tannins -- These are found in tea, coffee and red wine. Before drinking any of these beverages, wait at least an hour after consuming iron-rich foods.
Phytic Acid -- Present in whole grains that have not been subjected to fermentation by yeast (like during bread making), phytic acid binds iron, especially that from plant foods.
Fiber -- Can bind minerals, but some fiber is better than no fiber at all. Just be sure to eat high fiber foods separately from iron-rich foods.
Calcium -- Calcium phosphate will bind with iron, making both useless.
Oxalates -- Found in spinach and Swiss chard, oxalates bind iron and make it unabsorbable.

• The Victim:
Beta Carotene -- An important antioxidant and precursor to vitamin A.

• The Villain:
Vitamin E -- Daily mega-doses (greater than 600 IU) interfere with the absorption of beta carotene.

• The Victim:
Vitamin C -- A strong antioxidant, vitamin C is important for a healthy immune system.