High Iron Foods

As part of a balanced diet, iron is an important nutrient that can be found in many different foods. The United States Department of Agriculture (USDA) recommends specific quantities of iron for various age groups and physiological states, and these numbers are called “Recommended Dietary Allowances”, or “RDAs” for short. Although the foods listed below are sources with high iron, maintaining a balanced diet is the best way to ensure that you are consuming enough iron!

See the links below for more information on how to maintain a balanced diet for your age group!

• With protein foods, variety is key
• What’s on your plate?
• Let’s eat for the health of it!
• Build a healthy meal
• Kid-friendly veggies & fruits
• Make Better Food Choices – Women’s Health
• Enjoy your food, but eat less
• Be a healthy role model for children
• Liven up your meals with vegetables and fruits
• More information...

Foods to Increase Iron Intake and Iron Absorption

There are 2 types of iron found in food, heme iron and nonheme iron. The body is not able to absorb nonheme iron as well as it can absorb heme iron. Certain foods will inhibit the absorption of iron while other foods may enhance iron absorption. Shown below are common inhibitors and enhancers of iron absorption. Fruits and vegetables are great enhancers of iron absorption since many contain vitamin C and examples of these foods are also shown. This page also describes the amount of iron present in both baby foods and table foods. For more information on iron levels in various foods, be sure to visit the USDA National Nutrient Database.

Selected Good Vitamin C Sources to Increase Iron Absorption

Figure adapted from: Baker RD, Greer FR, The Committee on Nutrition. Diagnosis and Prevention of Iron Deficiency and Iron-Deficiency Anemia in Infants and Young Children (0-3 Years of Age). Pediatrics 2010; 126:1040-50.