Heme Iron vs. Non-Heme Iron: Which Should You Have?

Did you know there are different types of iron?

Iron is a vital mineral essential for various bodily functions, including oxygen transport, energy production, and cellular metabolism.

Low iron is a condition that can have a serious impact on your health. To boost your iron, your first approach is to get the best sources of iron from your diet.

However, not all iron food sources are equal when it comes to absorption.

Iron is present in two main forms in our diets: heme iron and non-heme iron.

When you see a food that is listed as containing iron, it’s important to know which type of iron it is.

Heme Iron and non-heme iron affect your iron level differently.

The article will explore the different food sources of heme iron and non-heme iron.

We will explore their absorption rates, and provide you with lists of foods rich in each type of iron.

Heme Iron: Efficient Absorption from Animal-Based Foods

Heme iron is predominantly found in animal-based foods and is a critical component of haemoglobin and myoglobin. These proteins are responsible for transporting and storing oxygen in the body.

The remarkable feature of heme iron is its high absorption rate, which ranges from 15% to 35%.

Compared to other forms, heme iron is not significantly affected by other dietary aspects that can hinder iron uptake.

Benefits of Heme Iron:

• High Bioavailability: Heme iron is easily absorbed by the body, making it a reliable source of iron.

• Maintains Iron Balance: Consuming heme iron can help maintain balanced iron levels, which is particularly important for individuals with higher iron requirements.

• Co-Factors: Is provided by foods that work with iron to improve your overall health

Examples of Heme Iron-Rich Foods:

• Beef (especially red meat)

• Pork

• Lamb

• Poultry (chicken, turkey)

• Organ meats (liver)

• Seafood (especially shellfish)

• Eggs

Liver is by far the most dense source of heme iron.

Non-Heme Iron: Variable Absorption from Both Animal and Plant Foods

Non-heme iron is present in both animal-based and plant-based foods and makes up the majority of the iron in our diets.

However, non-heme iron has a lower absorption rate compared to heme iron

The average absorption range of non-heme iron is 2% to 20%. This range is influenced by various factors, including the presence of other dietary components that can enhance or inhibit absorption.

Challenges of Non-Heme Iron:

• Lower Absorption: Non-heme iron is generally less efficiently absorbed than heme iron.

• Dietary Factors: Absorption of non-heme iron is influenced by dietary components like enhancers and inhibitors.

Enhancers and Inhibitors of Non-Heme Iron Absorption:

• Iron absorption enhancers: Consuming non-heme iron-rich foods alongside foods high in vitamin B12, folate, and vitamin C can enhance iron absorption.

• Iron absorption inhibitors: Some plant-based foods contain inhibitors like phytates and tannins, which can hinder iron absorption. Soaking, cooking, and fermenting these foods can reduce the impact of inhibitors. Sugar and carbohydrates may also spike insulin levels which can affect iron in the body.

Non-Heme Iron-Rich Foods:

• Leafy greens (spinach, kale, collard greens)

• Fortified cereals

• Legumes (beans, lentils, chickpeas)

• Tofu and tempeh

• Nuts and seeds (especially pumpkin seeds)

• Grains (quinoa, brown rice)

• Whole Dried fruits (raisins, apricots)

Balancing Your Iron Intake: Strategies for Optimal Iron Absorption

For individuals aiming to maintain healthy iron levels, a balanced diet that includes both heme and non-heme iron sources is essential. If you’re following a vegetarian or vegan diet, it’s particularly important to be mindful of iron intake due to the lower absorption rate of non-heme iron.

Strategies for Optimising Iron Absorption:

• Pair Foods Wisely: If you’re consuming non-heme iron sources, combine them with vitamin C-rich foods to enhance absorption. For example, add bell peppers to your lentil soup or squeeze lemon juice over your spinach salad.

• Limit Inhibitors: While plant-based foods contain inhibitors, they also offer numerous health benefits. Rather than avoiding these foods, focus on preparing them in ways that reduce inhibitors. Soak beans before cooking and opt for whole grains instead of refined grains.

• Include heme iron food sources to make sure you have access to bioavailable forms.

• Include co-factors for iron absorption such as vitamin B12, folate, choline, copper, and selenium.

Consult a Healthcare Professional or Dietitian:

If you’re concerned about your iron levels, dietary preferences, or specific health conditions, consult a registered dietitian or healthcare professional.

They can provide personalised guidance tailored to your needs.

Heme vs Non-heme Iron Conclusion:

Iron is a vital nutrient necessary for a wide range of bodily functions. Understanding the differences between heme and non-heme iron, along with their absorption rates, empowers you to make informed dietary choices.

While heme iron from animal-based foods offers efficient absorption, non-heme iron from both animal and plant sources can be eaten if co-factors and other dietary considerations are factored for.

Taking this into consideration, the best dietary iron source is liver.

By incorporating a variety of iron-rich foods into your diet and implementing strategies for optimal absorption, you can support your overall health and well-being.