5 Causes of Tingling Fingers and How to Treat Them

The differences between heme and nonheme iron are significant, ranging from food sources, absorption methods, to their effectiveness in meeting daily nutritional needs. Understanding the differences between the two will help you choose the right food intake, especially if you are at risk of iron deficiency.

Iron is an essential mineral that plays a major role in the formation of red blood cells. If your body lacks iron, you are at greater risk of experiencing anemia, which is characterized by various symptoms, such as weakness and fatigue.

5 Causes of Tingling Fingers and How to Treat Them

However, it is important to note that The iron we get from food is divided into two types: heme and nonheme iron. The differences between heme and nonheme iron are quite complex, and the absorption of both is not the same by the body.

So, make sure you know the difference between the two to avoid the risk of iron deficiency in the future.

Here's the Difference Between Heme and Nonheme Iron

Before you choose your daily iron intake, consider the general differences between heme and nonheme iron below:

1. Food sources

The main difference between heme and nonheme iron is their food sources. Heme iron is only found in animal products, such as red meat, liver, chicken, fish, and seafood.

Meanwhile, nonheme iron comes from plants, for example spinach, nuts, tofu, tempeh, and in small amounts can also be found in animal products.

2. How iron is absorbed in the body

Another significant difference between heme and nonheme iron is how the body absorbs them.

Heme iron is more easily absorbed by the body, with approximately 15–35% of the amount consumed being directly usable by the body. In contrast, nonheme iron absorption is lower, with only about 2–20% being absorbed by the body, and the rest is wasted.

3. The influence of other foods on iron absorption

Heme iron absorption is not significantly affected by other foods or beverages, including those that can inhibit iron absorption, such as tea and coffee.

However, with nonheme iron, this nutrient is very easily affected by other foods or beverages. Foods containing vitamin C can increase the absorption of nonheme iron, while tea, coffee, and foods/beverages containing calcium actually decrease its absorption.

4. Role in preventing anemia

In preventing anemia, heme and nonheme iron have different abilities. Heme iron is considered more effective in preventing and treating anemia because it is better absorbed by the body.

Meanwhile, nonheme iron needs to be consumed in larger amounts or combined with vitamin Cto maximize its benefits in preventing anemia.

These are some of the differences between heme and nonheme iron. To meet your daily iron needs, it's best to consume foods that are sources of heme and nonheme iron in a balanced way. For those of you on a vegetarian diet, don't forget to supplement your vitamin C intake to optimize non-heme iron absorption. If you frequently feel weak, fatigued, or experience other symptoms of anemia, you should have a blood test or consult a doctor. Early detection and choosing the right diet are crucial for maintaining overall health.

If you're still unsure about the difference between heme and nonheme iron and your daily iron requirements, please Chat with a Doctoron the ALODOKTER app to get appropriate advice.

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