What Foods Help the Absorption of Non-Heme Iron?

Non-heme iron, the type of iron present in beans, lentils, asparagus and eggs, is not absorbed by the body as well as the heme iron found in meat and shellfish. However, eating certain foods along with non-heme iron-containing foods speeds the absorption of this type of iron, so it nourishes the body more quickly and efficiently. Heme and non-heme iron containing foods are the most ideal combination, although vitamin C-containing foods also help to enhance the absorption of non-heme iron.

Heme Iron Containing Foods

• The most efficient way to ensure a sufficient supply of iron to the body is to eat both heme- and non-heme iron-containing foods together. This entails eating legumes such as beans and lentils along with meat, poultry or shellfish. Even a relatively small amount of meat or poultry is sufficient to speed up the absorption of the non-heme iron. The foods can be served separately, or together in a soup or stew.

Vitamin C Rich Fruits

• Vitamin C-rich fruits include citrus fruits and melons. These fruits help to speed the absorption of non-heme iron. Vegetarians are advised to consume fruit so the non-heme iron they consume can be absorbed as efficiently as possible. In addition; when eating eggs or iron-enriched cereals for breakfast, a glass of orange juice or piece of whole citrus fruit is advised to speed up iron absorption.

Vitamin C Rich Vegetables

• Green and red peppers, broccoli, tomatoes, Brussels sprouts and potatoes are vegetables that can be consumed along with non-heme iron-containing foods to ensure better nutrition. These vegetables are easily cooked together with heme iron-containing legumes as well as with eggs. Spinach actually retards the absorption of non-heme iron, as do sweet potatoes.

White Wine

• White wine consumed with a meal based on non-heme iron containing foods increases iron absorption. However, red wine should be avoided as it contains tannins which actually slow down the absorption of non-heme iron.