Heme vs Non-Heme Iron: Definition

Heme vs Non-Heme Iron

/HEEM/

Also known as: Heme iron, Non-heme iron, Dietary iron

The two forms of dietary iron. Heme iron, from animal foods like meat and fish, is absorbed more easily. Non-heme iron, from plants like beans and leafy greens, is absorbed less well — but vitamin C boosts it.

Dietary iron comes in two forms. Heme iron, found in animal foods such as red meat, poultry and fish, is absorbed relatively efficiently. Non-heme iron, found in plant foods such as beans, lentils, tofu, leafy greens and fortified cereals, is absorbed less well.

You can improve non-heme absorption by pairing it with vitamin C (citrus, peppers, tomatoes), while tea, coffee, and calcium at the same meal reduce it. See foods high in iron for how to build iron-rich meals, and iron supplements when food isn't enough.

Heme vs Non-Heme Iron

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