Senior Nutrition -Iron Part 2 - Best Nutritional Sources for Natural Non-heme Iron
By Anna Hazard
While the most nutritionally balanced diet will contain sources of both Heme (found in 40% of the Iron in animal byproducts) and Non-heme (60% of animal-based + 100% of all plant based) Iron, there are many people such as vegans and vegetarians that would prefer to abstain from the available animal-based foods that provide Heme iron.
The Daily Recommended Dosage for Iron can be achieved through plant-based Non-heme products alone, but as this type of Iron is less efficiently absorbed & bio-available to the body (7-35% for Heme Iron vs 2-20% for Non-heme) , those who only eat plant-based Iron should increase their daily intake by 1.8x over the norm with an upper level that should not exceed 45mg per day. Also keep in mind that Iron is more readily absorbed into the body when taken in the presence of Vitamin C, upto 6x as much when consumed with non-Heme Iron.
Daily Recommended Dosage
View the Rest of the Series
For a basic introduction to nutritional Iron as well as the best sources for Heme Iron (animal byproducts) or synthetic Non-heme Iron, please check out the rest of the articles in this series.
Part 1 - Best Sources for Heme Iron
Part 3 - Best Sources for Synthetic Non-heme Iron
Non-heme Iron (Plant Based)
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