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Non heme plant based iron foods.
List foods high in iron. Foods high in vitamin c like tomatoes citrus fruits and red yellow and orange peppers can also help with the absorption of non heme iron. Nonheme iron is the type added to foods like breakfast cereals. Meat based heme iron. Grill 6 ounces of sirloin steak for a meal that serves up 3 2 grams of this important mineral.
When you eat heme iron with foods higher in non heme iron the iron will be more completely absorbed by your body. Our bodies are less efficient at absorbing nonheme iron but most dietary iron is nonheme iron. Below is a list of high iron foods. Foods high in iron include fortified cereals beef shellfish dried fruit beans lentils dark leafy greens dark chocolate quinoa mushrooms and squash seeds.
Top foods high in iron. To maximize iron absorption consume legumes with foods high in vitamin c such as tomatoes greens or citrus fruits. Here are 10 foods high in iron that can help you get all of the mineral you need. This is the form of iron added to iron enriched and iron fortified foods.
One hundred grams g or about 3 5 ounces oz of canned clams from chicken of the sea contains a whopping 29 45 mg of iron. You absorb between two and 10 percent of the non heme iron that you consume. For more high iron foods see. Clams are one of the highest ranked food sources for iron.
784 eggs red meat liver and giblets are top sources of heme iron. Our bodies tend to get more iron from heme foods but if you re a vegetarian you can still eat plenty of iron rich foods.
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