Nutritional information about iron

Heme iron 

Heme iron, found in animal-based foods, is absorbed more efficiently than non-heme iron.  

The dietary sources richest in heme iron are:  

• oysters 
• liver  
• lean red meats (especially beef) 
• poultry (dark red meat) 
• tuna 
• salmon 

The least rich sources are: 

• lamb 
• pig 
• seafood 
• eggs (especially the yolks). 

Non-heme iron 

Non-heme iron is more difficult for the body to absorb. Foods containing vitamin C improve the absorption of non-heme iron and should be consumed at the same time as an iron-rich food or meal. The presence of heme iron in food also improves the absorption of non-heme iron.  

Non-heme iron sources are: 

• iron-fortified cereals 
• dried beans 
• whole grains (wheat, millet, oats, brown rice)
• legumes (lima beans, soybeans, dried beans and peas, beans) 
• nuts (almonds, Brazil nuts) 
• dried fruits (especially prunes, raisins, apricots),  
• Green vegetables (broccoli, spinach, kale, cabbage, asparagus, dandelion greens)

The substances that delay the absorption of non-heme iron are as follows: 

Oxalic acid, found in raw spinach and chocolate 

• Phytic acid, found in bran and beans (legumes)  
• Tannins, found in black tea or commercial pekoe 
• Polyphenols, found in coffee 
• Calcium carbonate supplements 

Tips for increasing iron intake: 

The amount of iron absorbed by the body varies depending on several factors. For example, the body will absorb more iron-rich foods when reserves are low and will absorb less when reserves are sufficient. 

In addition, use these tips to improve absorption: 

• Include heme and non-heme iron in the same meal. 
• Include a food rich in vitamin C in a meal.  
• Drink coffee or tea between meals instead of during meals. 
• Cook acidic foods in cast iron pots, which can increase the iron content of foods up to 30 times.