Iron

Heme vs. Nonheme

Iron has many responsibilities in the body. The body needs iron to make effective amounts of hemoglobin and myoglobin. Hemoglobin is a protein that takes oxygen from the lungs and disperse it around the body. Myoglobin transports and stores oxygen to muscles. 

There are two forms of iron: heme and non-heme. Heme iron is easier for the body to absorb than non-heme iron. 

When iron is paired with vitamin C rich foods such as a lemon or even a bell pepper the body can better absorb the iron in foods. How cool is that! Non-heme iron is most concentrated in plants. You might be reading about heme and non-heme iron and get worried if you are going plant based. However, research shows that eating a well-balanced plant-based diet full of a variety of plant foods gets enough iron to meet their needs. And the best part about the human body? Research shows that those with low iron stores will actually naturally absorb more! Amazing! Non-heme iron is present in both plant and animal sources. Coffee hinders iron absorption by sometimes as high as 39%. Tea hinders absorption as well. Depending on how long the body takes to digest the food, drinking coffee even one hour after eating a meal could disrupt iron absorption.  

Getting too much iron 

In a research study, it was found that “heme iron intake was positively related to [coronary heart disease] CHD incidence.” One paper showing specifically a 31% CHD increase. Because heme iron stimulates production of hydroxyl free radicals and stimulates LDL oxidation atherosclerosis may result. When LDL is oxidized macrophage cells readily take it up and produce foam cells which accumulate with their lipid droplet on artery walls. Decrease in iron levels is also shown to help patients with gouty arthritis. Increase in ferritin in the body also increases the risk of type two diabetes. This is because iron is pro-oxidative and when there is excess iron it goes through reactions producing more free radicals which can damage the pancreatic cells where insulin is produced. The liver’s ability to use insulin is also decreased. 

Daily requirements:

• Men 19+ years: 8 mg daily 

• Women 19-50 years: 18 mg daily 

• Women and Men 51+ years: 8 mg daily 

• Pregnant women 19-50 years: 27 mg daily 

• Breastfeeding women 19-50 years: 9 mg daily 

The requirements for iron are 1.8 times higher for those following a plant based diet and would require the following daily amounts: 

• Men 19+ years: 14.4 mg 

• Women19-50 years: 32.4 mg 

• Women and men 51+ years: 14.4 mg

• Pregnant women 19-50 years: 48.6 mg 

• Breastfeeding women 19-50 years: 16.2 mg