Iron is the primary source of oxygen to body cells for any animal. Iron disorder is a serious health issue that may develop due to an iron overload or deficiency in the bloodstream. Such disorder leads to anemia, hemochromatosis, and many life-threatening diseases. Besides that, it also hampers healthy living in daily life. Hence, balanced iron consumption is of utmost essential to run body functions properly. This happens with iron consumption through foods and the body’s own iron balancing system, which places it correctly throughout the cells. We mainly consume two types of iron – heme and non-heme iron. There are some fundamental differences between these two types of iron, the way we consume them, their sources, functionalities, advantages, and disadvantages, etc.
Let’s get an overview of the differences between these two major types of iron.
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Foods that contain iron
Heme iron is named after its composition of heme protein attached to every single iron atom. The primary oxygen carrier of blood hemoglobin contains this heme. Hence, heme iron is primarily located in our blood and muscle. It is derived from hemoglobin and myoglobin and sourced from animal protein.
On the other hand, non-heme protein is primarily derived from plants and plant-based foods. Here is a list of sources of both types of iron.
- Heme iron source
- Non-heme iron source
Red meats like grass-fed beef, lamb, Oysters, Turkey sardines, chicken, and tuna, antioxidant-rich plant food, etc
spinach, Rice and pea proteins, Beans, lentils, soybeans, Leafy vegetables, beet, collard, dairy, eggs, mustard green, fruits, nuts, seeds, oats, fortified foods, meat, wheat, Tofu, supplements, iron pills, cooking utensils, etc
How do iron get absorbed into our bodies from foods?
Our body’s absorption patterns for heme and non-heme iron are different. Heme iron, which is mainly animal-based protein, comes in bio-available format. Hence it gets absorbed quickly. As a result, it works wonders for iron-deficient people and is the best source of iron for anyone. This is indeed the primary source of dietary iron for people.
On the other hand, as the non-heme iron is not attached to heme protein, it takes longer to absorb into our system. Moreover, it must be changed beforehand. For example, you cannot eat green vegetables or rice, or wheat directly.
However, too much of anything is not good. Similarly, too much heme iron absorption may cause iron overloading in our body, turning to diseases like hemochromatosis and affecting normal metabolism.
Foods that may affect iron absorption
Some foods inhibit the absorption of these two types of iron.
Take the below consideration while taking non-heme food to absorb more iron.
Include:
- Animal protein
- Copper
- Vitamin C
Exclude:
- vegetable protein
- phytic acid
- oxalic acid
- zinc
- calcium
- eggs
- tea
- coffee
Calcium also reduces heme iron absorption. However, if someone faces health issues due to iron overloading, they can include the foods mentioned above to lower the iron level.
Benefits and disadvantages
Health Benefits of Heme Iron
- Prevents anemia
- It helps to boost immunity
Disadvantages:
Too much absorption enhances the chance of
- Stroke
- Coronary heart disease
- Oxidative stress
- Hemochromatosis
- Affects metabolism
- Gastrointestinal malfunction
- Cancer
Health Benefits of Non-heme Iron
· As it is mostly found in plants, non-heme iron is healthier than animal flesh.
· Less toxic
· Helps to keep iron balance moderate.
· Less absorption rate prevents iron overloading.
· Plant-based foods always provide better nutrients like antioxidants and are good for overall health.
Disadvantages of Non-heme Iron
It is absorbed slowly. Hence if someone needs more iron, it may not be suitable for them.
Bottom line:
A human body needs both types of iron in a balanced way. However, despite its low absorption rate and low bioavailability, non-heme iron is considered safe and better than heme iron. As plant-based foods contain Vitamin C in most cases, it helps in efficient iron absorption rather than faster absorption. Besides that, consuming non-heme iron foods maintains a lower-calorie ratio, which is also essential to support a healthy life.
Sources:
http://www.irondisorders.org/our-need-for-iron/
https://www.globalhealingcenter.com/natural-health/heme-iron-vs-nonheme-iron/
http://hemochromatosishelp.com/heme-iron-vs-non-heme-iron/
https://www.gpnotebook.co.uk/simplepage.cfm?ID=x20110720105313880069
https://www.globalhealingcenter.com/natural-health/what-is-iron-understanding-essential-nutrient/