Here are some great food sources of iron:
Iron-Rich Food Options
| Category | Examples |
|---|---|
| Meat, Poultry & Fish | Beef, chicken, turkey, salmon, tuna |
| Eggs | Whole eggs |
| Legumes | Beans, peas, lentils, tofu |
| Vegetables | Spinach, beets |
| Grains | Quinoa, whole oats, whole-grain bread |
| Nuts, Seeds & Fruit | Nuts, seeds, raisins |
Types of Iron in Foods
Iron in food comes in two main forms: heme and non-heme iron.
- Heme iron is found in animal products like meat, poultry, and fish and is more easily absorbed by the body.
- Non-heme iron is present in plant-based foods like beans, lentils, spinach, and fortified cereals. It's not absorbed as well as heme iron, so consuming it with vitamin C-rich foods can improve absorption.
Tips for Increasing Iron Intake
- Combine non-heme iron sources with vitamin C-rich foods (citrus fruits, bell peppers) to enhance absorption.
- Cook with cast iron cookware, which can increase the iron content of foods.
- Avoid consuming large amounts of calcium, coffee, and tea with iron-rich meals, as they may inhibit absorption.
- Include a variety of iron-rich foods in your diet to ensure optimal iron intake.
- Consider consulting with a healthcare professional or registered dietitian if you have concerns about iron levels.
