The source and absorption of iron in food

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Iron is one of the key nutrients that the body needs, and it plays a variety of important roles in the body, such as transporting oxygen, energy metabolism, and immune system function. It's important to understand what iron is and how your body absorbs it

Poultry: Chicken, turkey, etc. are also good iron**.

Fish: For example, trout, tuna, salmon, etc. contain heme iron.

Vegan**

Legumes: Legumes such as tofu, beans, black beans, etc. are rich in non-heme iron.

Leafy greens: Spinach, kale, kale, kale, etc. are also good plant iron**.

Nuts & Seeds: Walnuts, almonds, sunflower seeds, pumpkin seeds, etc. are rich in non-heme iron.

Whole grains: Oats, whole wheat bread, brown rice, etc. contain iron.

Heme iron: Mainly found in the food of animals**, it is more easily absorbed by the human body. It is necessary for the composition of hemoglobin.

Non-heme iron: Mainly found in the food of plant **. Comparatively, it has a lower absorption rate because substances such as oxalic acid and phytic acid present in plant foods can reduce the absorption efficiency of iron.

Pair with foodConsuming foods containing non-heme iron with foods rich in vitamin C (e.g., citrus, strawberries, tomatoes, etc.) can improve iron absorption.

Avoid foods that affect absorptionExcessive intake of tannic-containing foods such as coffee, tea, and wine can reduce the efficiency of iron absorption.

Eat a varied dietEating a variety of foods, including animal and plant-based** iron foods, can help you get iron all the way around.

Iron is one of the most important nutrients required by the human body and plays a key role in hemoglobin synthesis, oxygen delivery, and energy metabolism. However, iron intake needs to be moderate, and too much or too little can have adverse health effects.

Iron poisoningLong-term high intake of iron may lead to iron poisoning, causing symptoms such as abdominal pain, nausea, and vomiting. It can be especially dangerous for children or individuals to accidentally ingest too many iron-containing supplements or iron products.

Increased risk of chronic diseaseExcessive iron intake is associated with an increased risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and certain cancers.

AnemiaIron is an essential component for the synthesis of hemoglobinIron deficiency may lead to anemia, which manifests as symptoms such as fatigue, dizziness, heart palpitations, and weakened immunity.

Neurological problemsIron deficiency can affect nervous system development and function, leading to problems such as cognitive decline, decreased interest, and anxiety.

Eat a varied dietThis includes foods rich in heme iron and non-heme iron. Heme iron is mainly derived from animals**, such as red meat, poultry, and fish;Plants** such as legumes, whole grains, and green leafy vegetables are rich in non-heme iron.

Mix your food wiselyVitamin C helps to increase the absorption rate of non-heme iron. Therefore, eating foods that contain vitamin C with iron-rich foods can help improve the efficiency of iron absorption.

Consult a professionalIf you have iron malabsorption problems or need iron supplementation, it's best to take iron supplements under the guidance of your doctor or dietitian to avoid excessive intake.

Overall, iron is essential for good health, but consuming too much or too little can lead to health problems. Therefore, it is important to understand an individual's nutritional needs and consume the right amount of iron through a varied diet to maintain good health. It's best to consult a medical professional or dietitian for advice before supplementing with iron or adjusting your diet.

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