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Iron in diet

   Overview Food Sources Recommendations Side Effects
   Alternative Names:
   Diet - iron
   Food Sources:

   The best food sources of easily absorbed iron are animal products,
   which contain heme iron. Iron from vegetables, fruits, grains, and
   supplements (non-heme iron) is harder for the body to absorb. If you
   mix some lean meat, fish, or poultry with beans or dark leafy greens
   at a meal, you can improve absorption of vegetable sources of iron up
   to three times. Foods rich in vitamin C also increase iron absorption.

   Some foods decrease iron absorption. Commercial black or pekoe teas
   contain substances that bind to iron so it cannot be used by the body.

   Consider the amount of absorbable iron in a food, not just the total
   iron content. Iron sources that have high iron availability include
   the following:
     * Oysters
     * Liver
     * Lean red meat (especially beef)
     * Poultry, dark red meat
     * Tuna
     * Salmon
     * Iron-fortified cereals
     * Dried beans
     * Whole grains
     * Eggs (especially egg yolks)
     * Dried fruits
     * Dark leafy green vegetables

   Reasonable amounts of iron are also found in lamb, pork, and
   shellfish. Non-heme iron is found in the following:
     * Whole grains
          + wheat
          + millet
          + oats
          + brown rice
     * Legumes
          + lima beans
          + soybeans
          + dried beans and peas
          + kidney beans
     * Seeds
          + almonds
          + Brazil nuts
     * Dried fruits
          + prunes
          + raisins
          + apricots
     * Vegetables
          + broccoli
          + spinach
          + kale
          + collards
          + asparagus
          + dandelion greens

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