Absorption of heme iron versus non-heme iron

Question
Thanks for you earlier response Tanya.

Can you help me understand the bioavailability of various plant vs animal sources if iron?

I am under the impression that sources of heme iron are much more bioavailable than non heme iron. For example, if I consume an equivalent of iron via consumption of ground meet versus consumption of cashews that my body will absorb many times more iron via the meat digestion compared to the cashews.Is this true sometimes, always, never or does it depend on other factors.

Many thanks,

Mike

Answer
Mike,

Absorption of heme iron, which is bound within the iron-carrying proteins hemoglobin and myoglobin (found in blood and foods of animal origin) is more efficient than absorption of non-heme iron (vegetable sources) but both depend on the amount stored in your body: the more is stored the less is absorbed.

Also, consumption of foods containing both iron forms in one meal improves absorption of non-heme iron but reduces that of heme-iron. Foods recognized as stong iron absorption inhibitors are the following:

Beet greens
Chard
Red Wine
Rhubarb
Soy
Spinach
Sweet potato
Tannins
Whole grains

Hope it helps,

Tanya Zilberter  

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