Iron is an essential mineral that plays a vital role in overall health. It supports the immune system, the nervous system, and is involved in the production of hormones and enzymes. Iron is also crucial for energy production, DNA and RNA synthesis, and protein metabolism
When iron levels are low, the body cannot deliver enough oxygen to its cells, which can lead to iron-deficiency anemia, a common nutritional deficiency worldwide.
Iron is found in both animal-based and plant-based foods, but not all iron is absorbed equally.
Best Sources of Iron in Foods
Animal-Based Iron Sources (Heme Iron)
Heme iron is more easily absorbed by the body.
- Beef
- Liver
- Sardines
- Octopus
- Pork
- Chicken thigh
- Turkey
Plant-Based Iron Sources (Non-Heme Iron)
Non-heme iron has lower absorption, but this can be improved with proper food combinations.
- Lentils
- Black-eyed peas
- Artichokes
- Green peas
- Mushrooms
- Broccoli
- Spinach
- Dried fruits (raisins, dried apricots)
- Molasses
- Sesame seeds
- Tahini
👉 Animal sources provide iron with higher bioavailability, while plant sources benefit greatly from absorption-enhancing strategies.
How to Increase Iron Absorption Naturally
In addition to choosing iron-rich foods, the way foods are combined and prepared plays a key role in iron absorption.
1. Combine Iron with Vitamin C
Vitamin C significantly boosts iron absorption.
Best vitamin C-rich foods to pair with iron-rich meals:
Oranges, mandarins, lemons
Lettuce and leafy greens
Tomato salad
Red bell peppers
Melon
Strawberries
2. Cook with Onion and Garlic
Onion and garlic contain sulfur compounds that enhance iron absorption, especially from plant-based foods.
3. Pair Iron with Vitamin A
Cooking lentils with carrots is an excellent example, as vitamin A supports iron metabolism and absorption.
4. Soak Legumes Before Cooking
Legumes contain phytic acid, which inhibits iron absorption.
Soaking beans and lentils before cooking reduces phytic acid, improving mineral bioavailability.
5. Reduce the Effect of Oxalic Acid
Vegetables such as spinach, kale, and beets contain oxalates that reduce iron absorption.
To minimize this effect, boil or sauté these vegetables instead of eating them raw.
6. Combine Plant and Animal Iron Sources
Eating plant and animal iron together enhances absorption.
Examples:
- Lentils with sardines
- Lentils with a small portion of beef
7. Avoid Iron Absorption Inhibitors Around Meals
Avoid consuming the following 1 hour before and 2 hours after iron-rich meals, as they block iron absorption:
- Tea and coffee
- Nuts
- Cheese
- Yogurt
- Milk
- Cola-type soft drinks
- Red wine
- Soy protein
8. Watch for EDTA in Processed Foods
The preservative EDTA (E385, E386), commonly found in sauces, mayonnaise, and canned foods, interferes with iron absorption and should be limited.
Key Takeaway
Improving iron absorption isn’t just about eating iron-rich foods—it’s about smart food combinations, proper preparation, and avoiding inhibitors. These strategies are especially important for individuals following plant-based diets or those at risk of iron deficiency.
Resources
Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. 2022 Jun 10;7(24):20441-20456. doi: 10.1021/acsomega.2c01833. PMID: 35755397; PMCID: PMC9219084.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.