Heme Iron vs. Non-heme Iron Foods

Please Note: The information in this blog is intended for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for medical advice, diagnoses, or treatment.

Why Animal-Based Foods Can Improve Health?

In recent years, plant-based nutrition has gained popularity as the go-to for healthy eating. Although this shift has undoubtedly benefited many, there's a growing argument that the benefits of animal-based foods may be even more pronounced.

Animal-based foods are very nutritious as they provide essential vitamins and minerals. These foods (e.g., meat, fish, eggs, dairy) are rich in:

• B vitamins

• Iron

• Zinc

• Selenium

• Vitamin D3

• Vitamin A (retinol)

• Vitamin K2,

• Omega-3 fatty acids (DHA and EPA)

In this article, we will discuss the reason that makes animal foods so beneficial for the human body. First, let us start with the bioavailability.

Bioavailability of animal-based foods

Animal foods are more bioavailable. In other words, our bodies can easily absorb and use these nutrients. For instance, heme iron from red meat is more readily absorbed than non-heme iron from plants. Another example is retinol (active vitamin A), which is found in fish and eggs. These forms are more efficiently used by the body compared to their plant-based counterparts.

Although plant-based diets can be healthy, the neglect of animal-based foods might not be the best approach. Many plant-based foods contain anti-nutrients that can interfere with the absorption of minerals. Moreover, highly processed plant-derived products, such as vegetable oils and refined grains, have been linked to chronic diseases.

An optimal diet could be visualized as a pyramid. At the base, we should put meat, fish, eggs, and dairy. Vegetables should form the middle, whereas refined carbohydrates and fruits occupy the top.

Heme iron vs. non-heme iron foods

Iron is an essential mineral that’s found in two forms in our diet – heme and non-heme iron. The difference between these types is important to help us manage iron intake, especially for those with conditions such as hemochromatosis.

Heme Iron

This form of iron is derived from animal proteins. It is present in meat, poultry, seafood, and fish. Examples include beef liver, clams, and sardines. Heme iron accounts for about 40-45% of the iron in meat.

Non-heme iron

Found in both plant and animal foods, non-heme iron is present in grains, beans, vegetables, fruits, nuts, and seeds. It is also found in dairy and eggs. Non-heme iron makes up more than half of the iron in meat and all the iron in plant-based foods.

The absorption of heme vs. non-heme iron

Heme iron is more efficiently absorbed by the body. In fact, it has an absorption rate of about 20-30% in individuals without hemochromatosis. For those with hemochromatosis, absorption can be significantly higher (reaches up to 80-100%). This high bioavailability means that heme iron is a substantial source of dietary iron for most people.

The absorption of non-heme iron is less efficient. It ranges from 5-12% in those without hemochromatosis. Its absorption can be influenced by other dietary factors. For instance, vitamin C can enhance non-heme iron absorption, while substances such as phytic acid (found in grains and legumes) can inhibit it.

Animal-based foods are indispensable for the human body since they provide essential vitamins and minerals. This is why many vegans face nutritional deficiencies if they don’t actively take dietary supplements.

Hopefully, this article managed to explain why animal-based foods should not be neglected in your diet.

Our Mission

At Nuzi™, we believe in the power of pure, ethically sourced nutrition to enhance lives. Our mission is to provide health-conscious individuals with high-quality, halal-certified supplements derived from grass-fed cattle, ensuring that every product supports your health without compromising on ethics or safety.

Beef liver is a nutrient-dense superfood that can significantly enhance your overall health. Whether you incorporate it directly into your meals or choose a supplement form, this powerful organ meat is worth considering as part of a balanced diet.