Food Iron is presented to the body as “heme” Iron, found only in animal products, or as “non-heme” Iron, which is found in plant foods and about 60% in animals. The non-heme Iron is not as well absorbed as heme Iron. Liver, oysters, shellfish, kidney, lean red meat, poultry and fish are sources of “heme” Iron. Dried beans, dried fruits, blackstrap molasses, dark green leafy vegetables, prune juice, Iron fortified cereals and lima beans are good sources of "non-heme" Iron. Combine non-heme sources of Iron with vitamin C rich foods (such as citrus fruits) or supplements to enhance Iron absorption.