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Although iron from animal sources is more easily absorbed, plant-based sources are just as important to include and offer added health benefits like fiber, vitamins, minerals and water.
For vegetarians and vegans, getting enough dietary iron takes some monitoring, as iron from plant sources (called non-heme) is less absorbable than iron from animal sources (heme). Some of the ...
Foods high in iron include beef, spinach, tofu, and oysters. Women should get eight to 27 milligrams daily and men should get eight milligrams.
The efficiency with which iron is absorbed varies depending on the source. Generally, the best-absorbed forms of iron come from animal products. Absorption of dietary iron in iron salt form (as in most supplements) varies somewhat according to the body's need for iron, and is usually between 10% and 20% of iron intake.
Because iron is a requirement for most plants and animals, a wide range of foods provide iron. Good sources of dietary iron have heme iron, as this is most easily absorbed and is not inhibited by medication or other dietary components. Two examples are red meat and poultry. [30] [31] Non
Dietary sources such as seafood, poultry, red meat, beans, fortified cereals, whole grains, nuts, and dairy products are beneficial for maintaining adequate zinc levels, though absorption is higher from animal proteins than plant-based sources. [169] [171]
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