What foods have iron in it?
Enriched breakfast cereals
Cooked beans and lentils
Baked potato with skin
Heme iron is much more absorbable than non-heme iron. Since the iron in animal-based foods is about 40% heme iron and 60% non-heme iron, animal-based foods are good sources of absorbable iron. In contrast, all of the iron found in plantbased foods is non-heme iron. Meat, fish, and poultry also contain a special meat factor that enhances the absorption of non-heme iron. Vitamin C (or ascorbic acid) also enhances the absorption of non-heme iron.
Some compounds are found naturally in foods that will limit iron absorption. The following foods, when eaten in large quantity, may prevent iron from being absorbed from the foods you eat. When you eat foods that contain more vitamin C - like those below, you will increase the body's absorption of iron from foods. Whole grain cereals and breads - the phytates and fibers may block absorption Milk and dairy products - the calcium and…