It's found in nuts, dried peas and beans, whole-grain breads and fortified cereals, fruits and molasses. Typically you'll manage to absorb only 4 to 5 percent of the iron in non-heme sources. Eating these foods along with a little meat, poultry, fish or vitamin C-containing food will increase absorption. Eating them along with foods containing phytates, carbonates, oxalates, phosphates or tannins, on the other hand, will decrease absorption. Phytates are commonly found in nuts, legumes, and the germ and bran of cereal grains.
Oxalates are high in spinach, cocoa and tea.
Tea and coffee are important sources of tannins. It's best to take iron supplements only under the advice of a physician or dietitian. Too much iron can be as detrimental to health and performance as too little. A better choice is to make sure your iron reserves never dwindle by eating a variety of iron-rich foods. For more information, contact your local Colorado State University Cooperative Extension office .