Iron in food comes in two types: heme and non‑heme. Heme iron is found only in animal foods like meat, poultry, and seafood. Non‑heme iron comes from plant foods such as whole grains, nuts, seeds, beans, leafy greens and foods that have been fortified with extra iron.

Heme Iron (animal‑based; more easily absorbed)

• Beef (choose 90% lean)

• Poultry

  (skinless chicken, turkey)

• Seafood

  (oysters, clams, mussels, sardines)

• Organ meats

  (liver)

Non‑Heme Iron (plant‑based)

• Beans and lentils

• Iron Fortified dry cereals

• Leafy greens

  • Spinach

  • Swiss chard

  • Collard greens

  • Kale

  • Beet greens

• Nuts and seeds

• Quinoa

Eat vitamin C rich foods like citrus, strawberries, tomatoes, or bell peppers at the same time as you eat iron rich foods to improve absorption.

Avoid drinking coffee or tea with iron‑rich meals — they reduce absorption.

Cook in a cast‑iron pan to increase iron content in foods.