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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.
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]
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]
Foods high in iron include beef, spinach, tofu, and oysters. Women should get eight to 27 milligrams daily and men should get eight milligrams.
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.
Nutrition: 440 calories, 5 g fat (1 g saturated fat), 1,200 mg sodium, 66 g carbs (4 g fiber, 0 g sugar), 30 g protein "Iron deficiency is a concern in some populations, including pre-menopausal ...
Iron-binding proteins are carrier proteins and metalloproteins that are important in iron metabolism [1] and the immune response. [2] [3] Iron is required for life.Iron-dependent enzymes catalyze a variety of biochemical reactions and can be divided into three broad classes depending on the structure of their active site: non-heme mono-iron, non-heme diiron , or heme centers. [4]