Comparisons of Sources of iron from animal and plant sources

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 There are two primary types of iron: heme and non-heme. Heme iron is found in animal products, and comes directly from hemoglobin, the red blood cells in the animal. Heme iron is more readily absorbed than non-heme, which is found in plant products. Plants should still be an important part of the diet, because they provide numerous other health benefits and are laden with a number of essential minerals in addition to being sources of iron.

Animal sources of iron include red meat, especially liver, eggs, and seafood such as tuna, salmon, and oysters. White meat also carries some iron, but not nearly as much as lean red meat does. Humans should not rely entirely on red meat for their iron, but it should be considered a significant source. When animal sources of iron are eaten with green leafy vegetables, the body is better able to absorb the heme iron in the animal products, so a balanced, healthy plate of food is recommended.

Non-heme sources include many grains such as wheat and oats, along with lentils, beans, soy, leafy greens like spinach, broccoli, and mustard, and dried fruit. Oatmeal, whole wheat bread, and soy products such as tofu, tempeh, and soymilk are all excellent sources of iron. Many companies also supplement products like cereals and soy milks to increase the amount of iron that they contain.

Anemia is the most widespread nutritional deficiency in the world. By eating a balanced diet with plenty of sources of iron, most people can avoid anemia. Some individuals such as strict vegetarians may need to consider taking iron supplements as well, although they should be taken with caution as an excess of iron can have a negative impact on general health. By consulting a doctor about your diet and level of physical fitness, you can determine whether or not you are consuming enough iron.