Foods that contain iron include both animal and plant sources, with two types of iron found in food: heme iron (easily absorbed) and non-heme iron (less easily absorbed).
Animal Sources (Heme Iron)
- Red meats: beef, lamb, pork, veal, dried beef, and liver (including beef liver and liverwurst)
- Poultry: chicken, turkey, ham, eggs
- Seafood: salmon, sardines, tuna, shrimp, clams, scallops, oysters, haddock, mackerel
- Organ meats: liver, kidney, pate
These sources provide heme iron, which is absorbed more efficiently by the body, with absorption rates up to 30%
Plant Sources (Non-Heme Iron)
- Legumes: beans (kidney, garbanzo, white, dried peas, lentils), chickpeas, tofu
- Vegetables: spinach, sweet potatoes, peas, broccoli, string beans, beet greens, dandelion greens, collards, kale, chard
- Fruits: strawberries, watermelon, raisins, dates, figs, prunes, dried apricots, dried peaches
- Grains and cereals: whole wheat bread, enriched pasta, bran cereals, corn meal, oat cereal, cream of wheat, rye bread, enriched rice, quinoa
- Nuts and seeds: pumpkin seeds, cashew nuts
- Others: tomato products (e.g., paste), molasses, maple syrup, corn syrup
Non-heme iron absorption is enhanced when consumed with vitamin C-rich foods such as citrus fruits, tomatoes, and peppers
. Including a variety of these foods in your diet can help maintain adequate iron levels and support overall health.
