From the Guidelines
Foods high in iron include red meat, liver, oysters, clams, beans, lentils, spinach, tofu, and fortified cereals, with the most recent evidence suggesting that combining plant-based foods with vitamin C can increase iron absorption 1.
Key Food Sources of Iron
- Red meat, especially beef and lamb, is one of the richest sources of heme iron, which is more easily absorbed by the body than non-heme iron found in plant foods.
- Organ meats like liver are exceptionally high in iron, with a single serving providing more than your daily requirement.
- For vegetarians and vegans, good options include legumes (beans, lentils, chickpeas), dark leafy greens (spinach, kale), tofu, quinoa, and iron-fortified foods like breakfast cereals and bread.
Maximizing Iron Absorption
- To maximize iron absorption from plant sources, consume them with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes, as vitamin C is a powerful enhancer of non-haeme iron absorption 1.
- Cooking in cast iron pans can also add small amounts of iron to your food.
Importance of Iron Intake
- Adequate iron intake is essential for oxygen transport in the blood, energy production, and proper immune function, making it particularly important for women of childbearing age, pregnant women, growing children, and athletes.
- The Recommended Dietary Allowance for iron in pregnant women is 27 mg per day, with natural food sources of iron including certain fruits, vegetables, meat, and poultry 1.
From the Research
Foods High in Iron
There are no specific research papers provided that directly answer the question of foods high in iron. However, the studies provided do discuss iron deficiency, iron supplementation, and the effects of vitamin C on iron absorption.
Iron Deficiency and Supplementation
- Iron deficiency is a common condition that can cause symptoms such as fatigue, exercise intolerance, and difficulty concentrating 2.
- Iron supplementation can effectively reduce the prevalence of anemia and iron deficiency, raise hemoglobin and iron stores, improve exercise performance, and reduce symptomatic fatigue 3.
- Vitamin C can aid in increasing absorbable ferrous iron in iron deficiency anemia and may also have protective effects against liver damage caused by iron excess 4, 5.
Vitamin C and Iron Absorption
- Vitamin C can enhance iron absorption and is commonly prescribed with iron for anemia patients 3, 5.
- However, the treatment efficacy of oral vitamin C or ascorbate given as co-intervention with iron for anemia is not well established, and further clinical trials are needed to determine its effectiveness 6.