Iron Rich Foods

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Last week I talked about my Iron deficiency, and said I would share what foods are iron rich.  There are two types of iron, heme iron, and non heme iron.  Heme iron is simply meats, seafood and poultry.  Where as, non heme iron is plants and fortified foods.  It is significantly easier for your body to absorb heme iron.  This is the main cause of my iron deficiency.  I was not a vegetarian, however I ate little amounts of meat because I hated the texture of it.  It’s very important to get proper amount of iron intake from meats if you are iron deficient.

Heme sources of iron:

  1. Beef or chicken liver
  2. Clams & mussels
  3. Oysters
  4. Beef
  5. Sardines
  6. Turkey
  7. Chicken
  8. Halibut, salmon, haddock, tuna
  9. Ham
  10. Veal

Non Heme sources of iron:

  1. Cereals enriched with protein
  2. Beans
  3. Tofu
  4. Pumpkin and Sesame seeds
  5. Dried Apricots
  6. Baked potato
  7. Broccoli
  8. Nuts
  9. Raisins
  10. Spinach + Dark greens


Thinks to remember:

  • Coffee and Tea inhibit non heme iron absorption.
  • Citrus/Vitamin C help iron absorption


What’s your favorite source to get iron?


1 Comment

  1. Alexis

    September 22, 2014 at 5:34 pm

    I also need to make an effort to eat meat. I start to feel my low blood pressure if I don’t have red meat at least once a week.