Types of Iron in Food

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Three Arrows Iron Repair Heme Iron Supplement

Two Types of Iron: Heme vs. Non-Heme

What Kind of Iron is in Our Diet?

In both food and supplements, iron is present in two distinct forms: heme iron and non-heme iron. Let's discuss iron in the foods we eat.

Natural Heme iron is found in meat, fish, and poultry. Only foods derived from animal sources provide heme iron (though they also provide non-heme iron as well).

Heme iron is the most bioavailable form of iron, as up to 45% of it is readily absorbed by your body.

Good food sources of heme iron include:

Beef
Lamb
Venison
Pork
Chicken
Fish such as halibut, haddock, perch, salmon or tuna
Shellfish such as clams, oysters and mussels

Red meats like beef, lamb and venison contain the highest amounts of heme iron as compared to pork or chicken which contain lower amounts of heme.

Non-heme iron primarily comes from plant sources and is present in grains, vegetables and fortified foods.

This is the form added to foods enriched or fortified with iron. It’s estimated that the majority of our dietary iron intake comes from the non-heme form, while a smaller percentage comes from heme iron.

In terms of its bioavailability, non-heme iron is absorbed much less efficiently (2-5%) than heme iron, because its absorption is inhibited by a number of factors.

Good sources of non-heme iron include:

Fortified cereals, rice, wheat and oats
Dark green leafy vegetables like spinach and kale
Dried fruits like raisins and apricots
Beans (kidney, lima, Navy)
Nuts and seeds
Tofu
Lentils
Whole grains
Peanut butter
Brown rice

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Disclaimer: This content is strictly the opinion of Krystal Moore or Three Arrows Nutra, LLC and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Krystal Moore, Three Arrows Nutra, LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.