When it comes to iron, it is pivotal to note that not all iron is produced in the same way and in case you have iron deficiency, you should be meticulous in finding the best iron for you. The body can recognize the difference between heme and nonheme sources of iron and it will absorb them differently.
The Difference between Heme and Nonheme Iron
The first type originates from animals and the second one from plants. The former is present in the blood and muscles and it comes from red meat, fish, and poultry and it is a pivotal source of iron in the western diet. Our body absorbs around 15 to 35 percent of this iron when consumed and it is more readily absorbed than the other type of iron.
However, despite its importance, its quick absorption is not necessarily a positive aspect and there is a need of proper balance. Namely, low levels of iron can increase the chance of anemia while excessive amounts may elevate the oxidate stress. There are other health problems linked with this iron such as stroke, heart disease, gastrointestinal problems, and cancer.
The latter iron originates from green leafy veggies, beans, and nuts. It is absorbed slower than the heme iron because it is not combined with it. Nonetheless, this slow absorption enables us to consume more plants abundant in iron without having to worry about iron toxicity. Plant foods are healthier than animal foods and our bodies can moderate the nonheme absorption better without causing any complications with surplus amounts. The chance of causing health issues is much lower with this type of iron than the one present in meat.