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That’s because there are two types of iron: heme and nonheme. Meat, seafood, and poultry contain both forms, while plant-based or fortified foods contain only nonheme.
Foods high in iron include beef, spinach, tofu, and oysters. Women should get eight to 27 milligrams daily and men should get eight milligrams.
Iron from different foods is absorbed and processed differently by the body; for instance, iron in meat (heme iron source) is more easily absorbed than iron in grains and vegetables ("non-heme" iron sources). [30] Minerals and chemicals in one type of food may also inhibit absorption of iron from another type of food eaten at the same time. [31]
Heme iron is derived directly from hemoglobin and myoglobin in animal foods, such as meat, poultry and fish. As a result, it is readily absorbed and utilized by the body.
The body normally gets the iron it requires from food. If a person consumes too little iron, or iron that is poorly absorbed (non-heme iron), they can become iron deficient over time. Examples of iron-rich foods include meat, eggs, leafy green vegetables and iron-fortified foods.
Roughly 5 grams of iron are present in the human body and is the most abundant trace metal. [1] It is absorbed in the intestine as heme or non-heme iron depending on the food source. Heme iron is derived from the digestion of hemoproteins in meat. [4] Non-heme iron is mainly derived from plants and exist as iron(II) or iron(III) ions. [4]
The post The Ultimate List of Heart-Healthy Foods appeared first on Taste of Home. ... folate, iron, manganese, potassium and vitamins A and C. Mix diced fruit into yogurt and smoothies, add fruit ...
The American Institute for Cancer Research (AICR) and World Cancer Research Fund International (WCRF) concluded in a 2018 report that there is limited but suggestive evidence that foods containing heme iron increase risk of colorectal cancer. [51] A 2019 review found that heme iron intake is associated with increased breast cancer risk. [52]
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