Hi there and thank you for your question!

Iron naturally found in food comes in two forms: heme iron and non-heme iron (1). We absorb heme iron better than non-heme iron so it can be beneficial to include both (1). Pairing non-heme iron with vitamin C can improve the absorption of non-heme iron. Foods high in vitamin C include citrus fruits, tomatoes, potatoes, broccoli, strawberries, kiwi, red and green bell peppers.

Check out our Discover Foods pages to learn more about each different food source of iron.

Sources of heme iron:

• Meat
• Poultry
• Seafood 

Sources of non-heme iron:

• Fortified grains and cereals
• Nuts and seeds
• Beans 
• Legumes
• Some vegetables like spinach and kale 

If you feel like you are not getting enough iron from food, talk to your doctor or healthcare provider to check your blood count. Iron is an important mineral that supports our energy levels, production of some hormones and much more (1). It is also important for healthy growth and development in children (1).

Hope this helps!

Cheers,

Anna Ng, RD

Reference:

1. "Iron." National Institute of Health. Updated February 28, 2020. Accessed December 20, 2020. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/