Nutrient Information: Iron, Fe

Heme iron (with higher absorption rate ~25%):
• Lean meat
• Organ meat (such as liver)
• Poultry
• Seafood (such as tuna, sardines, haddock, shrimp, and oysters)

Nonheme iron (with lower absorption rate ~16.8%):
• Iron-fortified breakfast cereals and breads, and whole grain
• Green vegetables (such as spinach, kale, broccoli, and collard greens)
• Eggs
• Nuts and seeds
• Dried fruits (such as raisins and prunes)
• Beans, lentils, and peas
• Soy products (such as tofu)
• Meat, seafood, and poultry

For vegan diet (pure vegetarian), the key food sources of Iron are as following (note: their absorption rate is lower):
• Fortified cereals, enriched and whole grains
• Dark green leafy vegetables, such as spinach, turnip greens
• Dried fruits, such as apricots, prunes, raisins
• Legumes, such as black-eyed peas, kidney beans, lentils

Notes:
• The following nutrients or foods can enhance nonheme iron absorption:
- Vitamin C ascorbic acid
- Meat, fish, and poultry
• The following nutrients or foods can inhibit nonheme iron absorption:
- Phytate: in foods such as soybeans, black beans, lentils, mung beans, split peas, and unrefined rice and grains
- Polyphenols: in foods such as tea, many grain products, and red wine
• Calcium inhibits the absorption of both heme and nonheme iron.