Iron in Your Diet
The best food sources of easily absorbed iron are animal products, which contain heme iron. Iron from vegetables, fruits, grains and supplements (non-heme iron) is harder for the body to absorb. If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.
Some foods decrease iron absorption. Commercial black or pekoe teas contain substances that bind to iron so it cannot be used by the body.
Consider the amount absorbable iron in a food, not just the total iron content. Iron sources that have high iron availability include the following:
- Oysters
- Liver
- Lean red meat (especially beef)
- Poultry, dark red meat
- Tuna
- Salmon
- Iron-fortified cerelas
- Dried beans
- Whole grans
- Eggs (especially egg yolks)
- Dried fruits
- Dark leafy green vegetables
Reasonable amounts of iron are also found in lamb, pork, and shellfish.
Non-heme iron is found in the following:
Whole Grains
- Wheat
- Millet
- Oats
- Brown Rice
Legumes
- Lima Beans
- Soybeans
- Dried beans and peas
- Kidney beans
Seeds
- Almonds
- Brazil Nuts
Dried Fruits
- Prunes
- Raisins
- Apricots
Vegetables
