Written by Gloria Tsang, RD of HealthCastle.com
last updated: November 2004
A High Iron diet along with iron supplements is often recommended for iron deficiency anemia in women. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. A typical high iron diet usually contains the following foods:
High Iron Diet containing Heme Iron foods
Excellent Sources
Good Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver
Beef
Shrimp
Sardines
Turkey
High Iron Diet containing Non-Heme Iron foods
Excellent Sources
Good Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus
Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.
The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.
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