Iron is an important nutrient that can only be obtained through the diet. There are two types of iron in food: heme and non-heme iron. Heme iron is found in meat, fish, and poultry, and is the form of iron that is most readily absorbed by the body. Non-heme iron is found in plant-based foods such as fruits, vegetables, nuts, and legumes. While non-heme iron is an important part of a nutritious, well-balanced diet, the iron contained in these foods won’t be absorbed as completely as heme iron.
Here are some foods that are high in iron:
Heme Iron Sources:
- Beef, lamb, pork, and kangaroo
- Chicken, turkey, and eggs
- Seafood such as salmon, sardines, and tuna
- Organ meats such as liver, kidney, and pate
Non-Heme Iron Sources:
- Iron-fortified bread and breakfast cereal
- Nuts and seeds such as almonds, cashews, pine nuts, pistachios, pumpkin seeds, sesame seeds, and flax seeds
- Dried fruit such as apricots, raisins, and prunes
- Wholemeal pasta and bread
- Legumes such as mixed beans, baked beans, lentils, chickpeas, and tofu
- Dark leafy green vegetables such as spinach, silver beet, and broccoli
When you eat heme iron with foods higher in non-heme iron, the iron will be more completely absorbed by your body. Foods high in vitamin C, such as tomatoes, citrus fruits, and red, yellow, and orange peppers, can also help with the absorption of non-heme iron.
