However, the best sources of iron are lean meat, fish, and poultry where iron is present in a form called 'heme' iron. Heme iron is two to three times better absorbed than 'non-heme' iron. Eating foods rich in vitamin C can help you absorb the iron in your foods. Oranges, grapefruit, broccoli, kiwi and bell peppers are great sources of vitamin C. Vegetarians and women who eat very little meat need to pay extra attention to iron needs. The non-heme iron that is present in whole grains, dried beans and peas, green vegetables and dried fruits is absorbed at less than half the rate of heme iron.
Vitamin C can enhance the absorption of iron.
Maximize your absorption of non-heme iron by including orange juice, peppers, kiwi, or other foods rich in vitamin C with meals. In women, iron overload is very rare. Also, both high body stores and intakes of iron have been associated with increased risk of cancer, especially colon cancer, in human and animal studies. Since 1986, U.S. poison control centers have received reports of more than 110,000 incidents of children under 6 years old accidentally swallowing iron tablets. Some were hospitalized and 35 died.