Iron Sources That Everyone Must Consume

Dec 1, 2021 3 min read

Iron is a mineral with several important functions, the most important of which is to transport oxygen throughout your body as a component of red blood cells. It's an essential nutrient, which means you can't get it from supplements. The Daily Value (DV) for this nutrient is 18 mg.

Surprisingly, how much iron your body absorbs is partly determined by how much you've stored. If your intake is insufficient to replace the amount you lose each day, you may develop a deficiency.

 Anemia, or a lack of iron, can cause fatigue and other symptoms. Menstruating women who don't eat iron-rich foods are especially vulnerable to iron deficiency.

The two types of iron found in food are heme and non-heme iron. Meat, fish, and poultry contain heme iron. It's the type of iron that your body can absorb the most easily. You can absorb up to 30% of the heme iron you ingest. Meat consumption raises iron levels far more than non-heme iron consumption.

Non-heme iron is found in plant-based foods such as fruits, vegetables, and nuts. Non-heme iron foods are still a valuable part of a well-balanced diet, but their iron is not as well absorbed. Non-heme iron is absorbed between two and ten percent of the time.

When you combine heme iron with foods that contain more non-heme iron, your body will absorb the iron more completely. Vitamin C-rich foods, such as tomatoes, citrus fruits, and red, yellow, and orange peppers, can aid non-heme iron absorption.

It's crucial to get the right amount and type of iron in your diet. Iron-rich foods include the following:

Eggs and Meat

<a href="">Red Meat | Iron-Rich Foods</a>
Red Meat | Iron-Rich Foods
  • Beef
  • Lamb
  • Ham
  • Turkey
  • Chicken
  • Veal
  • Pork
  • Dried Beef
  • Liver
  • Liverwurst and
  • Eggs (any style)


<a href="">Shellfish | Iron-Rich Foods</a>
Shellfish | Iron-Rich Foods
  • Shrimp
  • Clams
  • Scallops
  • Oysters
  • Tuna
  • Sardines
  • Haddock and
  • Mackerel


<a href="">Vegetables | Iron-Rich Foods</a>
Vegetables | Iron-Rich Foods
  • Spinach
  • Sweet potatoes
  • Peas
  • Broccoli
  • String beans
  • Beet greens
  • Dandelion greens
  • Collards
  • Kale and
  • Chard
<a href="">Spinach | Iron-Rich Foods</a>
Spinach | Iron-Rich Foods

Bread and Cereals

  • White bread (enriched)
  • Whole wheat bread
  • Enriched pasta
  • Wheat products
  • Bran cereals
  • Cornmeal
  • Oat cereal
  • Cream of Wheat
  • Rye bread and
  • Enriched rice


<a href="">Strawberries | Vitamin C Rich Food</a>
Strawberries | Vitamin C Rich Food
  • Strawberries
  • Watermelon
  • Raisins
  • Dates
  • Figs
  • Prunes
  • Prune juice
  • Dried apricots and
  • Dried peaches

Beans and Other Foods

<a href="">Beans and Other Foods | Iron Sources</a>
Beans and Other Foods | Iron Sources
  • Tofu
  • Beans (kidney, garbanzo, or white, canned)
  • Tomato products (e.g., paste)
  • Dried peas
  • Dried beans
  • Lentils
  • Instant breakfast
  • Corn syrup
  • Maple syrup and
  • Molasses