Iron is an essential mineral, and deficiency is one of the most common nutrient shortfalls. Discover foods rich in iron, the difference between haem and non-haem iron, and how to improve absorption.
Types of iron: haem and non-haem
There are two types of dietary iron. Haem iron, from animal sources, is absorbed very efficiently (up to 30%). Non-haem iron, from plant sources, is absorbed less efficiently (around 10%) and needs “helpers” such as vitamin C for better uptake.
Foods rich in iron
- Haem iron (animal sources): red meat, liver, mussels, clams and sardines.
- Non-haem iron (plant sources): lentils, chickpeas, spinach, Swiss chard, tofu, pumpkin seeds, nuts, figs and raisins.
How to improve iron absorption
- Combine it with vitamin C: add lemon to pulses or have a kiwi or orange for dessert.
- Avoid coffee or tea right alongside iron-rich meals, as they hinder absorption.
- Keep dairy products (calcium) separate from your main iron-rich meal.
If you follow a vegetarian diet, pay particular attention to these combinations. You may also be interested in our list of foods rich in magnesium.
When should you supplement?
For anaemia or a deficiency confirmed by blood tests, a doctor may recommend iron supplements; they should not be taken on your own initiative. Always consult a healthcare professional. For bone health, explore vitamin D3 and K2.
Iron for your brand
As a food supplement manufacturer, we formulate iron (in well-tolerated forms) and multivitamins for your brand. Contact us to Request a quote.
