Best Food Sources Of Heme Iron

The riches food sources of heme iron come from animal proteins so beef organ meats ie beef liver poultry and seafood clams muscles and oysters are your best options beef being the best one.

Best food sources of heme iron. I will explain what they are how they differ and the best sources of each. Red meat have a mix of both while plant based iron is only non heme. Natalie olsen rd ld acsm ep c answers represent the opinions. Meat proteins will increase the absorption of non heme iron.

Non heme iron is also found in animal flesh as animals consume plant foods with non heme iron and fortified foods. Non heme iron is found in plant foods like whole grains nuts seeds legumes and leafy greens. It s also rich in b vitamins zinc selenium and high quality protein. Heme and non heme iron.

Heme protein iron is mostly concentrated in the blood and muscle of animals. Foods high in vitamin c like tomatoes citrus fruits and red yellow and orange bell peppers can also help with the absorption of non heme iron. Pair them with foods like kale bell pepper broccoli and cauliflower which are all high in vitamin c a nutrient that helps with the absorption of non heme iron in the body says largeman roth. Thank you for the a2a.

To note is that vitami. 3 ounces of haddock perch salmon or tuna iron in plant foods such as lentils beans and spinach is nonheme iron. Our body absorbs 30 of heme iron found only in animal tissues meat fish and poultry and our body absorbs just 2 10 of non heme iron found in plant as well as in meat. In general you absorb 10 15 of the iron from foods.

1 4 tannins oxalates polyphenols and phytates found in tea and coffee can reduce the absorption of non heme iron by up to 65. Heme is found only in animal flesh like meat poultry and seafood. Heme iron is derived from hemoglobin so it is only found in animal meat red meat poultry and fish. There are two forms of iron present in foods.

Iron from food comes in two forms. Due to a decreased bioavailability non heme iron in plants it is best to pair these sources with vitamin c to increase absorption. Iron absorption is lower from plant foods. One serving of ground beef contains 15 of the dv for iron and is one of the most easily accessible sources of heme iron.

Unfortunately we don t absorb non heme iron as well which is why vegetarians and vegans have to pay more attention to iron deficiency than meat eaters.