Heme Iron (Best Absorbed)
These animal foods provide iron that is easily absorbed:
- Lean beef
- Lamb
- Liver (in moderation)
- Chicken thighs
- Turkey
- Sardines
- Clams and oysters
Non-Heme Iron
Plant foods also contribute iron:
- Lentils
- Beans
- Chickpeas
- Spinach
- Tofu
- Pumpkin seeds
- Fortified breakfast cereals
Boost Iron Absorption
Pair iron-rich foods with vitamin C, which helps the body absorb non-heme iron more efficiently.
Good vitamin C sources include:
- Oranges
- Strawberries
- Kiwi
- Bell peppers
- Tomatoes
- Broccoli
For example:
- Beef with roasted peppers
- Lentil soup with tomatoes
- Spinach salad topped with orange slices
