The amount of iron in foods is important, but so is the form of the iron and the other foods that are eaten in the same meal. These affect the amount of iron that can be absorbed by the gut. The best source of iron is red meat, as much of the iron is in a form that the body can easily absorb. Some plant foods, such as beans and lentils, also contain a lot of iron, but the body does not absorb this iron as well. Many breakfast cereals have iron added to them, but this iron may not be well absorbed.
Some foods help the body to absorb iron from other foods eaten at the same meal.
These include fruit and vegetables, and fruit juices. These are found in a range of foods, including tea and coffee, and peas, beans and lentils. Information may be downloaded for educational and research purposes as long as the source is clearly credited.