You write that iron from plant sources is poorly absorbed. I am interested in how poorly, because, for example, quinoa or millet seem to be excellent sources of iron.

When considering the individual components contained in food, it is necessary to distinguish the chemical form in which they are present and the other substances with which they are associated. The body can utilize different forms of bonds, but the fact remains that the level of their bioavailability varies. Iron is a typical example here, as most of the iron in animal foods is bound to porphyrin, and this bond is referred to as "heme iron," whereas in plants, this bond is absent, leading us to define it as "non-heme iron." Heme iron is relatively well-utilized, with absorption through the intestinal mucosa membranes also being higher (reported to be around 10-20%). The bioavailability of non-heme iron is significantly lower, which is caused not only by its binding to an active carrier but also by the presence of antinutritional factors (phytic acid in grains and sprouts, oxalic acid in spinach, lignins in plant cell walls, tannins in tea or coffee; fiber and calcium can also have antagonistic effects on iron).

Themes:  Weight loss   Iron