Iron- To Heme or Non-Heme

What is the difference between Heme and Non Heme Iron? Why is iron so important? What foods are high in iron? And what are the signs of iron deficiencies?

Could iron deficiency play a role in hair loss? The lack of Iron (Iron deficiency or anemia) pelages 4-5 million Americans each year. Read more here about hair loss and iron.

What are the signs of iron deficiency?

Fatigue, weakness

Lightheadedness

Confusion, loss of concentration

Sensitivity to cold

Shortness of breath

Rapid heartbeat

Pale skin

Hair loss, brittle nails Female hair loss could be due to low Serum Ferritin and vitamin D levels

Pica: cravings for dirt, clay, ice, or other non-food items

There are many different reasons someone could be deficient in iron, not just because of a diet lacking in iron.

What are some reasons for iron deficiency? The following groups of people are more at risk for iron deficiency. In these cases supplementing a diet rich in iron can usually reverse this.

Pregnant women—during pregnancy a woman produces much greater amounts of red blood cells for the fetus, increasing the need for additional dietary or supplemental iron. Zinc and iron levels have also been found in women who struggle with hair loss.

Menstruating women—women who experience heavy bleeding during menstruation (lasting longer than 7 days) can develop IDA. A Pilot study on women with alopecia and iron deficiency.

Children—infants and children have high iron needs due to their rapid growth.

Elderly—older ages are associated with a higher risk of poor nutrition and chronic inflammatory diseases that can lead to anemia

Vegetarians—those who eat a diet without heme iron from meats, fish, and poultry may develop IDA if they do not include adequate non-heme iron foods in the diet.

Endurance athletes—running can cause trace amounts of gastrointestinal bleeding and a condition called “foot-strike” hemolysis that breaks down red blood cells at a faster rate.

Vitamin C plays a role in the absorption of iron

There are two different forms of iron found in food.

Heme and Non-Heme

Heme is more readily available for the body to absorb.

Foods high in Heme, are found in animal flesh like meat, poultry, and seafood. Including, Oysters, Clams and Mussels

Beef or chicken liver

Organ meats

Canned sardines

Beef

Poultry

Canned light tuna

Foods high in Non-Heme include plant foods like whole grains, nuts, seeds, legumes, and leafy greens, beet greens. Including,

Beans

Dark chocolate (at least 45%)

Lentils

Spinach

Potato with skin

Nuts, seeds

Morel Mushrooms

Lemon Grass

Parsley

Brussel sprouts

Jute, Potherb (28 g of Jute, raw, potherb contains 77.84 mcg vitamin A, 10.4 mg vitamin C, 0.00 mcg vitamin D as well as 1.33 mg of iron, 58.24 mg of calcium, 157 mg of potassium)

Horseradish Leafy Tips (horseradish contains high amounts of potassium, calcium, iron, magnesium, phosphorus, and potassium, with raw horseradish roots having an average of around 79 mg of vitamin C per 100 g.)

Winged Bean Leaves (100 g of Winged bean leaves, raw contains 405.00 mcg vitamin A, 45.0 mg vitamin C, 0.00 mcg vitamin D as well as 4.00 mg of iron, 224.00 mg of calcium, 176 mg of potassium)

Chrysanthemum

*Vitamin C has been shown to help absorb sources of Non-Heme Iron

*Eggs contain both Heme and Non-Heme Iron

*Broccoli contains both non-heme iron and vitamin C

*Beet Greens contain more iron than spinach.

Vitamin D may INCREASE iron absorption.

Calcium my INHIBIT iron absorption.

There may be a correlation in vitamin A deficiency and Iron deficiency

Iron deficiency occurs in three stages

The mild form begins with a decrease in stored iron, sometimes from a low-iron diet or from excessive bleeding, (other factors may play a role like: an inability to absorb iron, pregnancy, and being a frequent blood donor).

This can lead to greater depletion of iron stores (ferritin) and a drop in red blood cell count.. Eventually this leads to iron-deficiency anemia.

This easy recipe that can boost iron levels by combining foods rich in non-heme iron + vitamin C:

In a large bowl, combine cooked beans or lentils with diced fresh tomatoes, bell pepper, beet greens, pumpkin seeds or cashews, and raisins or dried chopped apricots.

Drizzle with a simple lemon vinaigrette made from 2 tablespoons lemon juice, ½ teaspoon Dijon mustard, 3 tablespoons olive oil, and 1 teaspoon of honey. Stir ingredients well and allow to sit for at least 15 minutes to incorporate the flavors.

Iron Supplements

Ferrous Gluconate is a type of non-heme iron supplement. In some studies ferrous gluconate was better absorbed than other supplemental irons such as, ferrous sulfate, ferrous fumarate and ferric pyrophosphate.

Interesting facts about iron

Iron is the second most abundant metal on Earth.

Iron is a vital constituent of plant and animal life and works as an oxygen carrier in hemoglobin.

Human blood gets its red color from iron and oxygen interacting with each other.

Iron composes about 80% of the Earth's inner and outer cores.

You cannot make steel without iron.

Around 70% of the iron in the human body is found in the hemoglobin of red blood cells.

Ancient Egyptian iron beads that date to around 3200 B.C. and found that they were made from iron meteorites.

Too much iron is not good, perhaps including a well rounded diet for proper iron absorption, plus eating plenty of natural non-heme rich foods could help with not getting too much iron.

Iron is absorbed in the enterocyte cells on the duodenum and upper jejunum of the small intestine.

~Corielle at Tahl Organics LLC