Sources of Iron Red meat is the richest source of iron. If you eat little or no red meat, make a special effort to include other sources of iron in your diet. Cooking with iron pots and pans also increases the amount of iron consumed. Certain factors influence the amount of iron absorbed from food. The iron in meat, fish and poultry is absorbed better than plant sources.
Vitamin C can enhance the amount of iron absorbed in a meatless meal.
Including vitamin C rich food such as fruits and leafy green vegetables in your meals is a good way to promote iron absorption. To get enough iron, eat a wide variety of foods rich in iron, such as those listed in the following table. Continue good nutritional habits by eating plenty of fruits and vegetables and iron-fortified breads throughout the day. Check iron content on label of fortified foods, such as cereal and pasta, for more information. From Understanding Nutrition, 7th edition by E. N. Whitney and S. R. Rolfes. 1996.