dietary advice on foods rich in iron
Last reviewed 01/2018
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:
- whole rice
Vitamin C helps iron absorption.
Iron absorption is decreased by:
- phytates - for example, in chapati flour