Skip to content
Skip to content

How do I get more iron from food?


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:

Sources of non-heme iron:

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!



Anna Ng, RD



1. "Iron." National Institute of Health. Updated February 28, 2020. Accessed December 20, 2020.

Jennifer Weissman headshot
Jennifer WeissmanRegistered Dietitian

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit for healthy tips.”