Overview
This guide explains the importance of iron in the diet, the differences between heme and non-heme iron, and provides a categorized list of iron-rich foods to support healthy blood and overall well-being.
Types of Iron and Absorption
- Heme iron, found in meat, fish, and poultry, is absorbed more efficiently by the body (up to 30%).
- Non-heme iron, found in plant-based foods, is absorbed less efficiently (2-10%) but is still essential for a balanced diet.
- Combining heme and non-heme iron foods increases overall iron absorption.
- Vitamin C-rich foods (e.g., tomatoes, citrus fruits, peppers) enhance non-heme iron absorption.
Iron-Rich Foods: Categories and Examples
Meat and Eggs
- Examples: beef, lamb, ham, turkey, chicken, veal, pork, dried beef, liver, liverwurst, eggs.
Seafood
- Examples: shrimp, clams, scallops, oysters, tuna, sardines, haddock, mackerel.
Vegetables
- Examples: spinach, sweet potatoes, peas, broccoli, string beans, beet greens, dandelion greens, collards, kale, chard.
Bread and Cereals
- Examples: white bread (enriched), whole wheat bread, enriched pasta, wheat products, bran cereals, corn meal, oat cereal, Cream of Wheat, rye bread, enriched rice.
Fruit
- Examples: strawberries, watermelon, raisins, dates, figs, prunes, prune juice, dried apricots, dried peaches.
Beans and Other Foods
- Examples: tofu, kidney/garbanzo/white beans (canned), tomato products, dried peas, dried beans, lentils, instant breakfast, corn syrup, maple syrup, molasses.
Recommendations / Advice
- Include both heme and non-heme iron sources in your diet for optimal iron intake.
- Pair plant-based iron sources with vitamin C-rich foods to improve absorption.
- Refer to the Iron rich Food Guide for detailed recommendations.