Iron Containing Foods
Haem compound iron is found in food sourced from animals and is more readily absorbed by the body, whereas vegetarian sources of iron tend to exist in unabsorbable complexes as inorganic iron salts. Cooking improves iron bioavailability, and consuming vitamin C rich foods in the same meal can increase iron absorption by up to 50% (Wahlqvist, 2002, p. 276).
Iron and calcium compete at the same receptor sites for absorption. If taking an iron supplement try to avoid having large amounts of dairy foods at the same time.
Haem iron foods
Nonhaem iron foods
Seaweed (dulse, kelp)
Vitamin C foods
• Kale leaves
• Brussell sprouts • Cauliflower
Calcium‐rich foods (non‐dairy):
Sesame seeds (tahini)
Leafy green vegetables
Wahlqvist. M. (2002). Australia and New Zealand: Food and Nutrition. (2nd edn.). Allen & Unwin: Crows Nest.