HEME AND NON HEME IRON

Iron is an essential mineral that maintains healthy blood. Iron molecules help oxygen

bind to hemoglobin, which help oxygen to be transported around the body. Without sufficient iron in the blood, our body cells will not receive enough oxygen, therefore causing us to feel fatigued, breathless, weak and lightheaded.

Iron deficiency is the most common deficiency in the world. Severe iron deficiency is known as anemia. People who are most at risk include; pregnant women, menstruating women, children, vegetarians and vegans.

Iron found in animal foods, such as meat, fish and dairy is known as heme iron.

Iron found in plant based foods such as beans, lentils and leafy vegetables is known as non-heme iron.

HEME IRON

Found in animal foods, such as meat, fish and poultry. Heme iron gets it's name from the heme protein attached to a lone iron atom. Heme iron has a much higher bioavailability and is better absorbed in the body than non-heme iron.

On average, the human body absorbs around 15-35% of heme iron consumed. This is why individuals who follow a plant based diet are highly at risk or iron deficiency and anemia.

Some good sources of heme iron include:

• Oysters, clams and mussels

• Beef or chicken liver

• Organ meats

• Canned sardines

• Beef

• Poultry

• Canned tuna

NON-HEME IRON

Found in plant based foods such as beans, nuts and leafy vegetables, non-heme iron is not combined with a heme protein. Therefore, it has a lower bioavailability and the human body has a reduced ability to absorb the iron from it. The human body absorbs non-heme iron at a rate of 2-20%.

Certain factors in the diet can inhibit iron absorption. For example, calcium in yoghurt and milk and tanins found in tea and coffee. Therefore individuals should be wary when consuming calcium rich foods or tea and coffee with a meal. Instead, they should wait at least 30 minutes-1 hour after a meal has been consumed.

You can combine non-heme iron foods with foods rich in Vitamin C, such as citrus fruits, peppers and berries as this helps to promote iron absorption.

Some good sources of non-heme iron include:

• Nuts

• Beans

• Lentils

• Spinach

• Dark chocolate

• Kale

• Fortified breakfast cereals