Haem vs Non-Haem Iron: What’s The Difference?
In the right quantities, iron rich foods are extremely beneficial for your health and wellbeing. They boost your energy and physical performance, and also maintain the healthy formation of red blood cells.
But, not all iron rich foods contain the same kind of iron. Because iron can only be absorbed through what we eat – unlike most kinds of vitamin supplements – it’s important that you know the difference between haem and non-haem iron, and the different foods these two types can be found in.
New Zealand Greenshell Mussels are a great source of Haem Iron, but why is that important? Eager to stay healthy and improve the iron intake in your diet? Read on for more.
Breaking Iron Down: Haem vs Non-Haem Iron
1. They’re Chemically Different
At their core, haem and non-haem iron have a completely different chemical form. Haem iron is bound to something called a heme molecule, which contains iron and a porphyrin ring. In contrast, non-haem iron isn’t bound to a heme molecule at all, but exists in ferric and ferrous ions. Though this might sound like scientific jargon, it impacts which foods haem and non-haem iron are found inside.
2. Haem is Animal-Based
Because of the chemical composition described above, haem iron is found in animal-based foods. For example, when you dig into red meat like beef or lamb, you’re consuming plenty of haem iron! At Omega Seafood, we’re proud to say that our New Zealand Greenshell Mussels are a top source of haem iron that you should be dining on in your diet.
3. Non-Haem is Plant-Based
Another difference between haem and non-haem iron is the fact that non-haem is plant-based, also because of its chemical composition! Foods rich in non-haem iron include tofu, lentils and baked beans – perfect for topping your iron levels up in a vegetarian or vegan diet.
4. They’re Absorbed Differently
Unfortunately, non-haem iron is absorbed much less than haem iron. Typically, non-haem iron is absorbed up to 3-8% by the body, as opposed to 10-25% of haem iron. The presence of the heme molecule in haem iron enhances absorption, which is an unfortunate drawback for plant-based diets.
You can increase your non-haem absorption through the use of foodstuffs or vitamins called enhancers; consider purchasing vitamin C tablets and taking them before you eat, as they are highly effective at improving your iron absorption.
To boost your haem iron levels through deliciously made and sustainably sourced foods, purchase Omega Greenshell Mussels today. Find your closest stockist at https://www.omegaseafood.com/retail.
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