Iron is an important nutrient that is essential for the body to function properly. There are two types of iron in food: heme iron and non-heme iron. Heme iron is found in meat, fish, and poultry, and is more easily absorbed by the body. Non-heme iron is found in plant-based foods such as fruits, vegetables, and nuts, but is not absorbed as completely as heme iron. Here are some foods that are high in iron:
Foods rich in heme iron:
- Beef
- Chicken
- Clams
- Eggs
- Lamb
- Ham
- Turkey
- Veal
- Pork
- Liver
- Shrimp
- Tuna
- Sardines
- Haddock
- Mackerel
- Oysters
- Scallops
Foods rich in non-heme iron:
- Dried or canned peas and beans (kidney, garbanzo, cannellini, and soybeans)
- Lentils
- Peas
- Tofu
- Tempeh (fermented soybeans)
- Spinach
- Sweet potatoes
- Broccoli
- String beans
- Beet greens
- Dandelion greens
- Collards
- Kale
- Chard
- Enriched white bread
- Enriched pasta
- Wheat products
- Bran cereals
- Cornmeal
- Oat cereals
- Cream of Wheat™
- Rye bread
- Enriched rice
- Whole-wheat bread
- Figs
- Dates
- Raisins
- Prunes and prune juice
- Broccoli
- String beans
- Dark leafy greens, like dandelion, collard, kale, and spinach
- Potatoes
- Cabbage and Brussels sprouts
- Tomato paste
- Blackstrap molasses
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Flax seeds
- Almonds
- Cashews
- Pine nuts
- Macadamia nuts
- Hemp seeds
To maximize iron absorption, consume foods high in vitamin C, such as tomatoes, citrus fruits, and red, yellow, and orange peppers, with non-heme iron foods. Eating heme iron with foods higher in non-heme iron can also increase absorption. On the other hand, coffee, tea, and red wine can reduce iron absorption.
