What Is Heme Iron?
Heme iron is a type of iron found in the blood and muscles of animals. It is commonly found in foods like red meat, fish, and poultry. Even though heme iron only accounts for about a third of the iron in a typical Western diet, it is a major source of iron due to its superior absorption rates. The term “heme” comes from the heme protein, which is bound to an iron atom. This same protein-bound form of iron is also found in hemoglobin, the blood protein.
Health Benefits of Heme Iron
Heme iron is absorbed more efficiently by the human body, with absorption rates ranging from 15% to 35%. Although the precise mechanism of absorption remains unclear, it’s evident that the body takes in heme iron more easily compared to nonheme iron. However, this comes with a caveat; the consumption of heme iron can lead to negative health impacts, often associated with animal products.
Health Risks of Heme Iron
Iron is an essential mineral, but the rapid absorption of heme iron can sometimes be problematic. Maintaining the right iron balance is crucial. Insufficient iron levels can lead to iron deficiency anemia, while excessive iron can cause oxidative stress. Both heme and nonheme iron can cause these issues, but heme iron carries additional risks, such as increased chances of stroke, coronary heart disease, various types of cancer, and gastrointestinal side effects.
Sources of Heme Iron
Heme iron is found exclusively in animal products and some animal-based iron supplements. These supplements are available in various forms such as powders, tablets, capsules, and drinks. Foods rich in heme iron include oysters, beef liver, and sardines.
What Is Nonheme Iron?
Nonheme iron is the type of iron found in plant-based foods like green leafy vegetables, beans, and nuts. Unlike heme iron, nonheme iron is not bound to a heme protein, resulting in lower absorption rates by the body. This slower absorption means you can consume more iron-rich plant foods without the risk of iron toxicity.
Health Benefits of Nonheme Iron
Nonheme iron is present in plant foods, which are generally healthier than animal products. Due to its absorption rate of 2% to 20%, there’s a lower risk of toxic iron overload. The body is better at regulating the absorption of nonheme iron, whereas heme iron can bypass these regulatory mechanisms. Since the body cannot eliminate excess iron naturally, nonheme iron holds a significant advantage offering a more controlled absorption.
Moreover, plant-based foods come with numerous health benefits, such as powerful nutrients, antioxidants, and phytochemicals, which contribute to overall health beyond just iron levels. Nonheme iron is also less likely to present heart-related health concerns associated with meat consumption.
Disadvantages of Nonheme Iron
The key difference between heme and nonheme iron is bioavailability; nonheme iron is absorbed at a lower rate compared to heme iron. However, this reduced absorption can actually be beneficial, as it minimizes the risk of iron toxicity even when consumed in larger quantities. The body allows nonheme iron to pass through the digestive system for elimination if it’s not needed.
Best Sources of Nonheme Iron
Plant-based foods are the best sources of nonheme iron. To increase your iron intake, consider eating more iron-rich vegan foods like spinach, lentils, and pumpkin seeds. Consuming these foods with vitamin C can also help enhance iron absorption. There are supplements available that contain only nonheme iron, but they are less common compared to their heme iron counterparts.
Global Healing offers a top-quality nonheme iron supplement made from curry tree leaves, combined with a special blend of thyme and echinacea extracts to support iron absorption and utilization. Experience the benefits of plant-sourced iron by trying it today.
