You can get iron from a variety of foods, including both animal and plant-based sources. Here's a breakdown:
Food Sources of Iron
Animal Sources
- Red Meat: A great source of heme iron, which is easily absorbed by the body.
- Liver: While liver is high in iron, it's best to avoid it during pregnancy due to its high Vitamin A content.
Plant Sources
- Beans: Red kidney beans, edamame beans, and chickpeas are all good sources of iron.
- Nuts: Many nuts contain iron.
- Dried Fruit: Dried apricots are a decent source of iron.
- Fortified Breakfast Cereals: Many cereals are fortified with iron, so check the nutrition label.
- Soy Bean Flour: A plant-based source of iron that can be used in cooking and baking.
Tips for Improving Iron Absorption
Keep in mind that iron from plant sources (non-heme iron) is not as easily absorbed as iron from animal sources (heme iron). You can improve the absorption of non-heme iron by:
- Consuming vitamin C-rich foods at the same time. For example, drink orange juice with your iron-fortified cereal or add tomatoes to your bean dish.
- Avoiding calcium-rich foods at the same time as iron-rich foods, as calcium can inhibit iron absorption.
