Which of the following foods is the richest source of heme iron?

Appeared in: BTSC Staff Nurse 31 July-2025

Explanation

Beef liver is an organ meat from an animal source, making it a primary source of heme iron.
Heme iron, derived from hemoglobin and myoglobin, has a much higher rate of absorption (bioavailability) in the human gut compared to non-heme iron.
Organ meats like liver are particularly dense in essential nutrients, including iron, making them one of the richest dietary sources.
The body can more readily utilize heme iron to synthesize hemoglobin, which is crucial for preventing and treating iron-deficiency anemia.

Option A: Spinach contains non-heme iron, which is poorly absorbed. It also contains oxalates, compounds that bind to iron and further inhibit its absorption in the intestines.
Option B: Fortified cereals contain non-heme iron. While the quantity of iron may be high, its bioavailability is low. Cereals also contain phytates, which reduce the absorption of non-heme iron.
Option D: Almonds are a plant-based food and, like other nuts, contain only non-heme iron, which has a lower absorption rate compared to heme iron.

Clinical Relevance

Nursing practice connection: This is primarily an exam-oriented knowledge point with limited direct bedside application, so retain Dietary sources and bioavailability of heme iron as background academic context rather than a clinical decision trigger.
Nurses play a key role in educating patients with iron-deficiency anemia about diet. It is crucial to explain the difference between heme and non-heme iron sources for effective dietary planning.
When advising patients, especially those with significant iron deficiency, recommending heme iron sources is a priority due to their superior absorption.
What if the patient is a strict vegetarian? The nurse should advise combining non-heme iron sources (like lentils, beans, and spinach) with a source of Vitamin C (like citrus fruits, bell peppers, or tomatoes) in the same meal to maximize iron absorption. They should also suggest avoiding tea or coffee with meals, as tannins can inhibit absorption.

How to Approach the Question

First, identify the key term in the question: 'heme iron'.
Recall the two main types of dietary iron: heme and non-heme.
Remember that heme iron comes exclusively from animal products (meat, poultry, fish), while non-heme iron comes from plant products (vegetables, grains, nuts).
Scan the options: Spinach (plant), Fortified cereals (plant/fortified), Beef liver (animal), Almonds (plant).
Identify 'Beef liver' as the only animal-based source listed.
Conclude that beef liver must be the richest source of heme iron among the given choices, as the others provide non-heme iron.

Concept Tested & Keywords

QsHbSibrVMO0imz8tPOWxZ

E6 Textbook of Biochemistry for medical StudentsDM Vasudevan Part 2 — Subpart A (pp 1-239 of 478) p. 169-171

Practise the full BTSC Staff Nurse 31 July-2025

Attempt every question from this paper in a timed mock, then review the full solution for each one.