However, even though
non-heme iron absorption is more sensitive to the iron status of individuals, it is still much more poorly absorbed overall relative to heme iron, which is why the authors of the article (and most dieticians) recommend heme iron because it is better able to prevent anemia.
Other nutrients, however, such as vitamins C and B12, folate or zinc can facilitate sufficient
non-heme iron absorption.
Vegetarian diets have been demonstrated to reduce
non-heme iron absorption by 70 % and total iron absorption by 85 % (58).
The role of vitamin A on the inhibition of
non-heme iron absorption.
Not exact matches
Vitamin C won't neutralize phytic acid but it will significantly aid
absorption of
non-heme iron.
With the prevalence of
iron in U.S. diets, Turner - Maffei notes that
iron absorption differs from
non-heme elemental sources (like fortified cereals) and heme sources (meat).
They can increase the
absorption of
non-heme iron by six times, Sass says.
* Liver contains a source of
iron bound to hemoglobin (heme
iron) of which up to 33 % is absorbed compared to
non-heme iron which can have as little as 2 %
absorption.
(15) Surprisingly, even small amounts of meat can aid in the
absorption of
non-heme iron.
Though vegetables contain
non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance
iron absorption (1).
A cup of any variety can give anywhere from 3 to 7 mg of
iron.It's best to pair beans with kale, bell pepper, broccoli and cauliflower, vegetables that are high in vitamin C for better
absorption of
non-heme iron.
It also enhances intestinal
absorption of
non-heme iron (source and source).
In the case, of
iron, I speculate that a vegan who is trying to raise
iron levels by consuming
non-heme sources and who is consuming an extreme quantity of fiber may struggle to absorb enough
non-heme iron since the
iron absorption rate may saturate, while the clearance rate, due to extreme fiber, may be too high.
Green leafy vegetables are good sources of both
non-heme iron and vitamin C (which boosts
iron absorption), if these are lacking in vegetarian diets, then anaemia risk is increased.
Heme
iron is bound to hemoglobin of which up to 33 % is absorbed compared to
non-heme iron which can have as little as 2 %
absorption... 2mgs per serving may not sound like a lot but a little heme
iron can make a substantial difference in managing your
iron status.
[FACT: Liver contains a source of
iron bound to hemoglobin (heme
iron) of which up to 33 % is absorbed compared to
non-heme iron which can have as little as 2 %
absorption.
Vitamin C won't neutralize phytic acid but it will significantly aid
absorption of
non-heme iron.
Voila; A sauce that now has a much higher
Iron content and the Vitamin C that already existed in the sauce helps with it's absorption (as a non-heme source of ir
Iron content and the Vitamin C that already existed in the sauce helps with it's
absorption (as a
non-heme source of
ironiron).
``... the
absorption of heme
iron can not upregulate to the same extent as
non-heme iron during
iron deficiency [14,15,21 - 25].
Two plant - based substances, phytates and polyphenols, bind with
non-heme iron and block its
absorption during digestion.
``... the ability to upregulate heme
iron absorption is limited compared to
non-heme iron [14,15,21 - 25], and heme splitting is speculated to be rate limiting [67].»
Whether you're eating heme or
non-heme nutritional sources of
iron, you may want to also include foods that are high in vitamin C to improve
absorption.
word about the
absorption of
non-heme iron ins omnivorous vs. vegetarians.
It looks like our body boosts the
absorption of
non-heme iron when it can not rely on heme
iron, while if the latter is present, then it becomes «lazy» at
non-heme iron.
Hallberg L, Rossander L. Effect of different drinks on the
absorption of
non-heme iron from composite meals.
PURE RADIANCE C Vitamin C supports the
absorption of
non-heme iron, an important mineral for babies.