Heme iron comes from animal sources such as beef, pork, lamb, fish, chicken, and turkey. Your body absorbs heme iron better than non-heme iron.

Non-heme iron is found in fortified grain products, beans, peas, eggs, and some fruits and vegetables. Your body does not absorb non-heme iron as well. Non-heme iron is included in foods like fortified cereal, bread, or pasta, spinach, lentils, sunflower seeds, and tofu.

Food sources of Vitamin C

Vitamin C foods help your body absorb iron if eaten at the same time as iron-rich foods.

• Orange
• Kiwi
• Tomato juice
• Orange juice
• Grapefruit
• Pineapple
• Mango
• Papaya
• Strawberries
• Cantaloupe
• Tomato
• Bell pepper
• Peapods
• Cauliflower
• Potato

Tips for increasing iron intake and absorption

Enjoy many iron-rich foods.

• Eat at least one iron-rich food at each meal.
• Check the nutrition label on breakfast cereals. Look for at least 30% of the Recommended Daily Value for iron.
• Add beans to soups, stews, or casseroles.
• Have pasta with tomato sauce instead of cream sauce.
• Add dried fruit to cereal or your favorite baked good recipe.
• Combine vitamin C-rich foods with iron-rich foods. Vitamin C helps your body absorb iron. This is very important for vegetarians.
• Use a cast iron skillet for cooking.
• Add blackstrap molasses to baked goods.
• Avoid large amounts of calcium, coffee, and tea with meals. These may decrease the amount of iron your body absorbs.

When to see a doctor

You may be at risk for iron deficiency if you are vegan, vegetarian, have an eating disorder, and/or have gastrointestinal disease (Crohn’s, ulcerative colitis, celiac disease).

If you suspect you may have iron deficiency or anemia, please make an appointment with Primary Care to discuss having lab work done.