Summary: Heme iron is found in animal foods, while non-heme iron comes from plant sources. The heme form is better absorbed by your body than the non-heme form.
Is heme iron easier to absorb?
Abstract. In developed countries where meat is an important constituent of the diet, much of the dietary iron is in the heme-iron form as hemoglobin and myoglobin. Heme-iron is absorbed more efficiently than inorganic iron by the human intestine.
Is heme iron absorbed better?
Dietary iron is found in two forms, heme and non-heme iron. Heme iron, which is present mainly in meat, poultry and fish, is well absorbed. Non-heme iron, which accounts for the majority of the iron in plants , is less well absorbed. More than 95% of functional iron in the human body is in the form of heme .
Which is better absorbed heme or non-heme?
Heme iron is better absorbed by the body (about 15-35%) than non-heme iron (about 2-20%). BUT, plant-based eaters can still meet their daily iron needs by eating plenty of non-heme rich plant foods, like dark leafy greens, whole grains, legumes, dried fruits, nuts, and seeds.
What foods are high in non heme iron?
Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens....Sources of non-heme iron:Fortified breakfast cereals.Beans.Dark chocolate (at least 45%)Lentils.Spinach.Potato with skin.Nuts, seeds.Enriched rice or bread.