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The non heme iron is the second variety of iron.
Good food sources of nonheme iron. The iron in red meat in particular is a highly absorbable form heme iron. However iron from vegetarian food sources nonheme iron may prove to be a better choice because while it isn t absorbed as well as heme iron it is sufficient to promote adequate iron levels without encouraging iron stores above the recommended range. For instance a 3 5 ounce 100 gram serving of clams may contain up to 3 mg of iron which is 17 of. Nuts and seeds are good sources of non heme iron as well as an array of other vitamins minerals fiber healthy fats and beneficial plant compounds.
I love to personally eat malt o meal or hodgson mill s hot cereals to get ironed up. The good news is that a lot of common foods are high in iron from chocolate and pumpkin seeds to fortified cereals and red meat. Non heme iron comes from plants and can be found in lots of basic foods. Iron is widely available in.
It has an absorption rate of 2 20 which is why the recommended daily intake for vegetarians and vegans is slightly higher. All shellfish is high in iron but clams oysters and mussels are particularly good sources. Iron is a vital component of hemoglobin the protein in red blood cells responsible for transporting oxygen to cells for the production of energy. So there are different myths about this form of iron.
Non heme iron foods list. The list below reflects the best sources or bang for your buck of non heme iron per kcalorie. Therefore it is important to have a discussion among us in order to find the truth behind the non heme iron. It s integral to the formation of collagen and other proteins and also helps transform beta carotene into vitamin a.
However these are not considered as the easily absorbable form. Vegetables and iron fortified foods like breakfast cereals are great sources. Heme iron from animal sources and non heme iron from plant. Excellent sources of nonheme iron with 3 5 milligrams or more per serving include.
Breakfast cereals enriched with iron one cup of cooked beans one half cup of tofu 1 ounce of pumpkin s. Add a small portion to your menu.
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