Foods That Contain Heme And Non Heme Iron

Foods That Contain Heme And Non Heme Iron

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Why do we need iron in our diet?

You need iron because it is necessary to make hemoglobin, a substance within the body that carries oxygen through your blood cells. Hemoglobin is what make’s your blood cells red, a low hemoglobin count means iron deficiency, a condition called Anemia. In this article, we will be covering foods that contain heme and non heme iron.

Without iron your blood cells losses oxygen therefore causing  the cells to become smaller in size and pale in color.

Types of Iron

There are two types of iron, Heme and Non Heme iron. Heme Iron is the kind found in animal products such as meat, fish and poultry and it is easily absorbed by the body making it the best source of iron for people who are iron deficient.

Non Heme iron is found in plants and other products such fruits, vegetables, nuts, breads and cereals, people who consume the most heme iron are often vegetarians.

Non Heme iron is not fully absorbed by the body so it is advisable a add a glass of orange juice or lemonade to increase its benefits.

Foods that contain heme and non heme iron

Hemi Iron

Fish

S.No Size Description Amount
1 1lb Shrimp 61%
2 1lb Clams 53%
3 1lb Mackerel 41%
4 1lb Oyster 34%
5 1lb Haddock 26%
5 1lb Perch 23%
6 1lb Halibut 21%
7 1lb Tuna 18%
8 1can Sardine 15%
9 1lb Salmon 12%

Poultry

S.No Size Description Amount
1 1lb Chicken liver 227%
2 1pc Egg 94%
3 1lb Cooked Turkey 45%

Beef

S.No Size Description Amount
1 1lb Beef liver 124%
2 1lb Lean Beef 56%
3 1lb Lamb leg 46%
4 1lb Ham 28%
5 1lb Pork 21%

Non Hemi Iron

Vegetables

S.No Size Description Amount
1 100 g Soybeans 87%
2 100 g Kidney Beans 45%
3 100 g Spinach 36%
4 100 g Chickpea 34%
5 100 g Tofu 30%
6 100 g Molasses 26%
7 100 g Peanuts 25%
8 100 g Splitpeas 24%
9 100 g Lentils 18%

Fruits

S.No Size Description Amount
1 100 g Apricot 35%
2 100 g Peach 23%

Nuts

S.No Size Description Amount
1 100 g Sesame 81%
2 100 g Cashews 37%
3 100 g Sun flower seeds 29%
4 100 g Pistachios 21%
5 100 g Almonds 20%
6 100 g Pumpkin seeds 18%
7 100 g Squash seeds 18%

Bread & cereals

S.No Size Description Amount
1 100 g Cereal 107%
2 100 g Instant Oatmeal 43%
3 100 g Wheat bread 13%

Daily recommended intake of iron

S.No Age Male Female
1 4-8yrs 10mg 10mg
2 9-13yrs 8mg 8mg
3 14-18yrs 11mg 15mg
4 19-50yrs 8mg 18mg
5 51+yrs 8mg 8mg

Symptoms of iron deficiency

  • Short of breath
  • Fast heart beat
  • Cold hands and feet
  • Craving clay or dirt
  • Brittle nails
  • Hair loss
  • Sore tongue
  • Sore corners around mouth

Facts about iron

There are millions of hemoglobin molecules in each red blood cell and millions of red blood cells in the human body.

Sources:

www.ods.od.nih.gov

www.m.webmd.com