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tan253's avatar

What is the difference between heme and non heme iron?

Asked by tan253 (2958points) 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. :)

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5 Answers

gasman's avatar

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]...

tan253's avatar

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

gasman's avatar

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

Response moderated (Spam)
florican's avatar

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.

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