What is the difference between heme and non heme iron?

Asked by tan253 (2958

) October 22nd, 2012

Does plant iron have the same value as meat iron?
If you are a vegetarian and you’re eating enough plant iron is it as good for you as the iron in meat?
I know the absorption from meat is better, but I’m curious as to whether you NEED the iron from meat, or whether they are one in the same?

I ask mainly as I’m a meat eater, my husband is Vegetarian and we are discussing the pro’s and con’s in regards to meat for our daughter whose 7 months.

I’d like her to consume meat and he’d like us to consider her being vegetarian.

Thanks!

Not paranoid just seeing if anyone here knows as we are having the discussion now. :)

bqby food

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5 Answers

Here’s an article from NIH that discusses absorption of heme vs. non-heme iron:

Absorption of heme iron ranges from 15% to 35%, and is not significantly affected by diet [15]. In contrast, 2% to 20% of nonheme iron in plant foods such as rice, maize, black beans, soybeans and wheat is absorbed [16]. Nonheme iron absorption is significantly influenced by various food components [1,3,11–15].
...
Meat proteins and vitamin C will improve the absorption of nonheme iron [1,17–18]. Tannins (found in tea), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of nonheme iron [1,19–24]...

gasman (11345

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so really the Iron is the same…but the absorption ratio is different – would that be correct?

tan253 (2958

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@tan253 Yes, once the body breaks down iron-rich food, it cannot distinguish where the iron atoms come from. Iron is iron.

gasman (11345

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You don’t need heme iron specifically; as gasman points out, it’s just that it’s absorbed about half as efficiently, so you need more of it if you don’t eat meat.

florican (84

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