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Foods With the Best Iron Absorption

If you are iron deficient, you should be eating foods that are rich in iron. Heme iron is more readily absorbed than non-heme iron. Meat, fish and poultry are the best sources of heme iron. Many cereals, beans, vegetables and grain contain high quantities of iron, but because it is non-heme iron it is not as easily absorbed. If you prefer the non-heme sources or you are unable to eat meats, there are some foods that can enhance the absorption of the iron if they are eaten at the same time. Your doctor can provide you with the best diet for your particular needs.

  1. Chicken Livers

    • Chicken livers have one of the highest levels of heme iron and three and a half ounces can provide 70 percent of your daily value.

    Fish

    • Breaded and fried oysters and clams are good sources of heme iron, providing 25 percent and 15 percent, respectively, of your daily value based on six pieces of oysters and 3/4 cup of clams.

    Turkey

    • Three and a half ounces of roasted dark turkey meat can give you 10 percent of your daily value. Three ounces of roasted light meat turkey provides 8 percent.

    Beef Products

    • Beef chuck, tenderloin and eye of round are good sources of heme iron. Three ounces of braised beef chuck delivers 20 percent of your daily value, three ounces of roasted beef tenderloin offers 15 percent and three ounces of roasted eye of round is good for 10 percent.

    Other Good Sources

    • Other good sources of heme iron include pork liver, mussels, beef liver, shrimp and sardines.

    Absorption Enhancers

    • Certain foods can aid in your absorption of iron, including oranges and orange juice, cantaloupe, strawberries, grapefruit, broccoli, brussels sprouts, tomatoes and tomato juice, potato, red and green peppers, and white wine.

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