Which food source provides the best absorption of iron?

The best absorption of iron comes from heme iron found in meat. Heme iron, which is derived from animal sources, is more readily absorbed by the body compared to non-heme iron found in plant sources. This is due to the fact that heme iron is part of hemoglobin and myoglobin, which are proteins that efficiently release iron in the digestive tract.

When examining different food sources, meat provides the form of iron that is less affected by other dietary components that can inhibit absorption, such as phytates, polyphenols, and calcium. This makes heme iron significantly more bioavailable. While seafood also contains some heme iron, red meat is often highlighted for providing the best absorption rates due to its high concentration of heme compared to other iron sources.

In contrast, plant sources primarily contain non-heme iron, which is less efficiently absorbed and is often accompanied by compounds that can hinder its uptake. Dairy products, while offering calcium and other nutrients, do not provide a significant source of iron and can actually interfere with the absorption of both heme and non-heme iron when consumed in large amounts.