Iron is naturally present in many foods and can also be found in iron-fortified foods and dietary supplements.
Dietary iron has two main forms: heme and non-heme iron. These two irons are absorbed differently within the body.
Non-heme iron is sourced from plant based foods. Non-heme iron can be taken by vegetarians, vegans and anyone with dietary restrictions.
Heme iron is derived from hemoglobin and myoglobin from animal sources.
As a result, dietary habits and lifestyles play a vital role in determining the amount of iron intake in the body, the potential for iron deficiency and the need for iron supplementation.
Derived from plant-based foods:
Legumes, some vegetables, fruits, eggs and milk/dairy
Derived from hemaglobin and myoglobin of animal sources:
Present in meat, poultry, seafood and fish
References:
1. Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2020 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; https://www.ncbi.nlm.nih.gov/books/NBK448204/
2. Charlebois S, Somogyi S, Music J. Plant-based dieting and meat attachment: Protein wars and the changing Canadian consumer (Preliminary Results). Dalhousie University 2018.
3. Pawlak, R., Berger, J., & Hines, I. (2016). Iron Status of Vegetarian Adults: A Review of Literature. American journal of lifestyle medicine, 12(6), 486–498. https://doi.org/10.1177/1559827616682933