Heme Iron vs. Non Heme Iron in Food
Not all iron is created equally, and if you have an iron imbalance, you should carefully consider which iron is best for your health. Your body recognizes the difference between heme and nonheme iron sources and will absorb each type differently. These types are easy to identify in your daily diet.
The two forms of dietary iron are Heme Iron and Non-Heme Iron:
Heme iron is found only in meat, poultry, seafood, and fish, so heme iron is the type of iron that comes from animal proteins in our diet.
Non-heme iron, by contrast, is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. But don’t make the mistake of assuming it’s only in plants. Non-heme iron is also found in animal products such as eggs or milk/dairy and it also comprises more than half the iron contained in animal meat.
Another way to think about Heme vs Non-Heme is by categories of foods:
Animal meat is a combination of heme and non-heme.
Dairy and eggs are non-heme.
Plant foods are non-heme only.
The way our body absorbs these two types of iron is very different:
Heme iron is more easily absorbed and is, therefore, a large source of dietary iron for people both with and without hemochromatosis.
Non-heme iron is usually less readily absorbed than heme iron. Especially in people without hemochromatosis, non-heme iron tends not to be a big source of dietary iron. This, of course, is going to be different in those with hemochromatosis.
Highest Food Sources of Heme Iron
• Top 10 Dietary Sources of Heme Iron (Animal-based foods):
Highest Food Sources of Non-Heme Iron
• Top 10 Dietary Sources of Non-Heme Iron (Plant-based foods):https://healthyfoodmaster.com/heme-iron-vs-non-heme-iron-food/https://i2.wp.com/healthyfoodmaster.com/wp-content/uploads/2017/10/Heme-Iron-vs.-Non-Heme-Iron-in-Food.jpg?fit=900%2C658&ssl=1https://i0.wp.com/healthyfoodmaster.com/wp-content/uploads/2017/10/Heme-Iron-vs.-Non-Heme-Iron-in-Food.jpg?resize=150%2C150&ssl=1General HealthIron