Absorption of iron form plants food sources is low than animal sources
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health, one concern for vegans and vegetarians is getting enough iron. Can you get enough iron without animal sources? Are plant-based iron sources as good as iron sourced from animals? Let’s take a closer look.
What Does Iron Do in the Body?
Iron is an essential mineral that transports oxygen all over the body. If you’re iron deficient, your body cannot make enough red blood cells to carry oxygen throughout the body. Men and non-menstruating women need 10 mg per day, while menstruating or nursing women need 15 mg, and pregnant women need 30 mg daily.
Heme Versus Non-Heme Iron
Meat, especially red meat, is the best source of heme-ironbecause you’re directly consuming animal blood proteins (hemoglobin and myoglobin). This means it’s more easily absorbed in the body. Because it’s so easily absorbed, it’s the best source for those who are iron deficient. In all, 7 to 35 percent of iron from animal sources is absorbed.
Non-heme sources of iron are plant-based and include legumes, nuts, and vegetables. Non-heme sources also include iron that’s used to fortify foods like cereal and oatmeal as well as iron found in supplements. This type of iron has to be converted to a usable form in the body, and as a result the body only absorbs between 2 and 20 percent of iron from plant-based sources.
Factors That Affect Iron Absorption
The concern is not solely about the amount of iron that a person consumes, it’s about ensuring that the body is properly absorbing that iron. Iron absorption is affected by a number of different factors, and that’s why the range of absorption is so wide.
For starters, if you’re iron deficient your body is more likely to absorb more. But this absorption tapers off as the body gets enough iron.
Diet can also affect absorption. Ascorbic acid or vitamin C found in foods like kiwi, mango, papaya, and pineapple can improve the body’s absorption of iron. Surprisingly, the moderate consumption of alcohol–one drink for women and two for men in a sitting–can also positively affect the body’s absorption of iron.
Certain foods can hinder the body’s ability to absorb iron. For those with healthy levels of iron, this shouldn’t be a concern, but if you’re deficient, it may be worth investigating.
Calcium, found in dairy, tofu, sardines, and certain vegetables, can inhibit absorption. Additionally, phosphoprotein, a compound found in eggs, binds to iron proteins and can hinder its absorption in the body. And finally, oxalates found in chocolate, tea, and wheat bran have also been shown to negatively affect iron absorption.
What Does Iron Do in the Body?
Iron is an essential mineral that transports oxygen all over the body. If you’re iron deficient, your body cannot make enough red blood cells to carry oxygen throughout the body. Men and non-menstruating women need 10 mg per day, while menstruating or nursing women need 15 mg, and pregnant women need 30 mg daily.
Heme Versus Non-Heme Iron
Meat, especially red meat, is the best source of heme-ironbecause you’re directly consuming animal blood proteins (hemoglobin and myoglobin). This means it’s more easily absorbed in the body. Because it’s so easily absorbed, it’s the best source for those who are iron deficient. In all, 7 to 35 percent of iron from animal sources is absorbed.
Non-heme sources of iron are plant-based and include legumes, nuts, and vegetables. Non-heme sources also include iron that’s used to fortify foods like cereal and oatmeal as well as iron found in supplements. This type of iron has to be converted to a usable form in the body, and as a result the body only absorbs between 2 and 20 percent of iron from plant-based sources.
Factors That Affect Iron Absorption
The concern is not solely about the amount of iron that a person consumes, it’s about ensuring that the body is properly absorbing that iron. Iron absorption is affected by a number of different factors, and that’s why the range of absorption is so wide.
For starters, if you’re iron deficient your body is more likely to absorb more. But this absorption tapers off as the body gets enough iron.
Diet can also affect absorption. Ascorbic acid or vitamin C found in foods like kiwi, mango, papaya, and pineapple can improve the body’s absorption of iron. Surprisingly, the moderate consumption of alcohol–one drink for women and two for men in a sitting–can also positively affect the body’s absorption of iron.
Certain foods can hinder the body’s ability to absorb iron. For those with healthy levels of iron, this shouldn’t be a concern, but if you’re deficient, it may be worth investigating.
Calcium, found in dairy, tofu, sardines, and certain vegetables, can inhibit absorption. Additionally, phosphoprotein, a compound found in eggs, binds to iron proteins and can hinder its absorption in the body. And finally, oxalates found in chocolate, tea, and wheat bran have also been shown to negatively affect iron absorption.
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