Iron is essential for a variety of metabolic processes in the body. These include oxygen transport and storage, convert blood sugar to energy, boosts the immune system, and supports healthy skin, hair, and nails. Consuming iron-rich foods and cooking in an iron pan can help prevent or treat mild iron deficiency. Because iron is required by most plants and animals, it can be found in a wide variety of foods. Heme-iron is the most easily absorbed form of iron and is not blocked by medication or other dietary components, making it a good supply of dietary iron. Red meat, poultry, eggs, and seafood are four examples. Although non-heme sources contain iron, it has a lower bioavailability. Lentils, beans, leafy vegetables, tofu, chickpeas, chocolate, potato, green peas, cashew nuts, fortified bread, and fortified breakfast cereals are examples of non-heme iron.
The body processes and absorbs iron from different foods in different ways; for example, iron in meat is more easily absorbed than iron in grains and vegetables. Minerals and compounds in one type of food can interfere with iron absorption from another type of food consumed at the same time. Oxalates and phytic acid, for example, generate insoluble complexes in the gut, preventing iron absorption.
Vegetarians and vegans should have a slightly greater total daily iron intake than individuals who eat meat, fish, or poultry since iron from plant sources are less easily absorbed than heme-bound iron from animal sources. Vegetarians and vegans can receive plenty of iron from legumes and dark-green leafy vegetables like broccoli, kale, and Asian greens. Spinach and Swiss chard, on the other hand, contain oxalates, which bind iron and make it nearly impossible to absorb. When non-heme iron is taken with foods that contain heme-bound iron or vitamin C, it is more easily absorbed. This is thought to be related to a “meat factor” that boosts iron absorption.
The tables below indicate the foods that are high in heme and non-heme iron:
Heme Iron
Heme iron is more easily absorbed by the body and is typically found in animal products, including:
| Food | Serving size | Iron | Recommended Intakes |
| Clam | 100g | 28 mg | 155% |
| Pork liver | 100g | 18 mg | 100% |
| Lamb kidney | 100g | 12 mg | 69% |
| Cooked oyster | 100g | 12 mg | 67% |
| Cuttlefish | 100g | 11 mg | 60% |
| Lamb liver | 100g | 10 mg | 57% |
| Octopus | 100g | 9.5 mg | 53% |
| Mussel | 100g | 6.7 mg | 37% |
| Beef liver | 100g | 6.5 mg | 36% |
| Beef heart | 100g | 6.4 mg | 35% |
Non-Heme Iron
Non-heme iron can be found in plants and iron-fortified foods. This type of iron is less easily absorbed by the body and will necessitate careful planning to provide enough iron for your baby. Non-heme iron can be obtained from a variety of sources, including:
| Food | Serving size | Iron | Recommended Intakes |
| Raw yellow beans | 100g | 7 mg | 35% |
| Spirulina | 15g | 4.3 mg | 24% |
| Falafel | 140g | 4.8 mg | 24% |
| Soybean kernels | 1/2cup | 4.6 mg | 23% |
| Spinach | 125g | 4.4 mg | 22% |
| Lentil | 1/2cup | 3.5 mg | 17.5% |
| Toasted sesame seeds | 10g | 1.4 mg | 7% |
| Cocoa (dry powder) | 5g | .8 mg | 4% |
Dietary Supplements
Iron can be found in a variety of dietary supplements. Iron-fortified multivitamin/multimineral supplements, especially those marketed for women, usually contain 18 mg of iron (100 percent of the DV). Men’s and senior’s multivitamin/multimineral pills often have less or no iron.