Heme Iron vs. Non-Heme Iron Foods
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One way to increase your iron stores is to increase your consumption of iron-rich foods. Iron from food falls into two different categories: heme and non-heme. Heme iron comes from animal sources and is better absorbed than non-heme iron. Non-heme iron is found in many plant foods.
Foods rich in heme iron include:
- Oysters, clams, mussels
- Canned sardines
- Canned light tuna
- Poultry
- Lean meats
Foods rich in non-heme iron include:
- Spinach
- Nuts
- Seeds
- Enriched rice
- Potatoes with skin
Absorption of all types of iron can be improved when eaten with foods that are high in vitamin C.
Foods rich in vitamin C include:
- Citrus fruits
- Bell peppers
- Strawberries
- Tomatoes
- White potatoes
Whenever possible, we recommend eating your iron. In certain cases, supplemental iron may be used, though it can cause side effects and interact with some medications. Your Salvo Health Care Team is here to support you with increasing your iron levels, with food and targeted supplementation as needed.