Non-heme iron is found mostly in fruits, vegetables, grains and eggs. Various dietary factors increase or decrease the absorption of non-heme iron. Vitamin C also increases non-heme iron absorption. Include four servings of iron-fortified breads and cereals daily. Include a vitamin C source with meals.
Vitamin C can triple the iron absorbed from other foods.
Select lean meats, skin poultry and trim fat to keep fat and cholesterol intake low. Vitamin C helps to counteract the inhibitory effect. Other factors, such as reduced stomach acid secretion and chronic antacid use, can also interfere with iron absorption. Cooking in cast iron pans adds iron to food. Eggs scrambled in an iron skillet or spaghetti sauce simmered in an iron pot can double or triple the iron content of a meal.