Dietary advice on foods rich in iron

The two forms of dietary irons (heme and nonheme) are supplied by a variety of sources. Most dietary irons are non heme irons (1).

• heme iron
  • found in animal foods that contain haemoglobin
  • e.g. - chicken liver, oyster, beef, clams
• non heme iron
  • found in plant foods
  • e.g. - lentils, soybeans, spinach
  • is the form of iron added to iron-enriched and iron-fortified foods (1)

Lentils contain more protein and iron than beef or lamb.

Other foods rich in iron include:

• hazelnuts
• apricots
• whole rice
• spinach
• prunes

Vitamin C helps iron absorption.

Iron absorption is decreased by:

• antacids
• tetracyclines
• phosphates
• phytates - for example, in chapati flour

Reference:

• (1) National Institute of Health. Office of Dietary Supplements. Dietary Supplement Fact Sheet:Iron