Foods That Help With Iron Absorption

Iron is a dietary mineral essential to various bodily functions. Most importantly, iron assists in the transportation of oxygen in the blood. The immune system also relies on a sufficient amount of iron, as does the creation of myoglobin, which helps store oxygen in muscle tissue. Iron deficiency can lead to fatigue, weakness and hair loss. However, minor iron deficiency can be prevented or corrected by eating foods rich in iron.



There are two types of iron: heme and non-heme iron. The body absorbs more heme iron than nonheme iron. Yet, when eaten together, heme iron enhances the body's absorption of nonheme iron.

Chicken and Pork Liver

• Chicken and pork liver are high in heme iron, which is easier to absorb by the body than nonheme iron. One ounce of chicken liver contains 14 percent of a person's daily iron requirements, which is 8 mg for men and 18 mg for women. Pork liver contains 34 mg per four-ounce serving.

Clams and Oysters

• Clams and oysters are also high in heme iron. Only three ounces of clams provide 23.8 mg of iron. Clams are also a good source for potassium and Vitamin B12. Three ounces of oysters contain 10.2 mg of iron and are also a good source for Vitamin B12.

Beef

• Beef is rich in heme iron. Approximately 25 percent of the iron in beef is absorbed by the body. Beef also enhances the absorption of non-heme iron when combined in the same meal. The highest amount of iron per serving is found in beef liver; just three ounces contains 7.5 mg. Three ounces of ground beef contains three mg of iron. Three ounces of roast beef, on the other hand, contains only 1.8 mg of iron.

Vitamin C

• By itself, Vitamin C does not offer the body any extra dietary iron. However, Vitamin C is an important non-heme iron enhancer, increasing the body's absorption of non-heme iron. A 2009 study conducted by Fidler found that adding only 63 mg of Vitamin C to a non-heme iron rich meal resulted in a 2.9-fold increase in iron absorption.