Heme iron is found only in animal tissues such as meat, fish, and poultry. Good sources of non-heme iron are whole grains, iron fortified cereals and breads, legumes, green leafy vegetables, nuts, dried fruit, soybeans, tofu, and egg yolks. Non heme iron in the plant foods will be better absorbed when eaten with heme iron or vitamin C rich foods. Foods high in vitamin C are oranges, orange juice, cantaloupe, strawberries, grapefruit, and other vitamin C-containing foods. Also, foods cooked in iron skillets, steel woks or stainless steel cookware may contain increased amounts of iron.
Some factors interfere with the absorption of iron.
For example, tea and coffee should be consumed between meals so they do not decrease the absorption of iron. Some medications block the absorption of iron. Ask your physician or dietitian if there are medications you are taking that might be interfering with iron absorption. There are three lists below segmented into heme iron, non-heme iron, and vitamin C rich foods. It is recommended to consume one iron rich food and one iron absorption enhancer food at most meals and snacks.