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Good Food Sources of Iron
|Age Group||RDA (mg/day)|
AI = 0.27
AI = 0.27
|Lactation, < 18 years||n/a||10|
|Lactation, 19-50 years||n/a||9|
Tips For Increasing Your Iron Intake
- Heme iron is absorbed more efficiently than nonheme iron.
- Heme iron enhances the absorption of nonheme iron.
- Vitamin C enhances the absorption of nonheme iron when eaten at the same meal.
Some substances decrease the absorption of nonheme iron. (Consuming heme iron and/or
with nonheme can help compensate for these decreases.)
- Oxalic acid, found in spinach and chocolate—However, oxalic acid is broken down with cooking.
- Phytic acid, found in wheat bran and beans (legumes)
- Tannins, found in tea
- Polyphenols, found in coffee
- Calcium carbonate supplements
- Combine heme and nonheme sources of iron.
Eat foods rich in vitamin C with nonheme iron sources. Good sources of vitamin C include:
- Bell peppers
- Oranges and orange juice
- Tomatoes and tomato juice
- Spinach and collard greens
- If you drink coffee or tea, do so between meals rather than with a meal.
- Cook acidic foods in cast iron pots. This can increase iron content up to 30 times.
- Reviewer: Michael Woods, MD
- Review Date: 04/2016
- Update Date: 04/05/2016