Iron Sources in Foods



There are two types of iron in foods; non-heme and heme iron. Non-heme is found in plants, whereas heme is found solely in animal sources. Heme iron is more readily absorbed by the body than non-heme iron.

Try to include citrus fruits and juices with your meals for more efficient absorption of the iron. Avoid dairy products at the time of eating iron, as these affect the effectiveness of absorption. Also, cooking in cast iron cookware slightly increases your intake of iron.

  • Include at least four iron-rich foods per day in your meal plan
  • Include a food or beverage high in vitamin C at every meal to increase iron absorption
  • Include a serving of meat, fish or poultry at lunch and dinner to increase iron absorption
  • For high iron cereals, breads and pasta products, select those with labels that read whole grain, enriched, fortified or essential vitamins and minerals added


Significant Sources of Iron

  • Dark Green, Leafy Vegetables
  • Dried Beans and Peas
  • Dried Fruits
  • Eggs
  • Enriched Breads
  • Iron-Fortified Cereal
  • Lean Meats
  • Nuts
  • Raisins
  • Seafood/Shellfish
  • Spinach
  • Tofu
  • Wheat Germ
  • Whole-Grain Breads

 

Special Tips
Good sources of vitamin C to include with meals are: citrus fruits & juices, strawberries, cantaloupe, mango, kiwi fruit, cabbage, tomatoes, green pepper, broccoli, brussel sprouts

  • If your doctor advises you to take an iron supplement, have it with a food or beverage high in vitamin C
  • Avoid drinking tea or coffee with meals. Substances in these beverages can decrease the absorption of iron
  • When possible, cook with iron pots and skillets to add iron to foods
  • Remember to include at least four iron-rich foods per day in your meal plan
  • Good sources of vitamin C to include with meals are:
    • citrus fruits & juices
    • strawberries
    • cantaloupe
    • mango
    • kiwi fruit
    • cabbage
    • tomatoes
    • green pepper
    • broccoli
    • brussel sprouts

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