Diet - iron
The best sources of iron include:
Reasonable amounts of iron are also found in lamb, pork, and shellfish.
Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. These sources include:
If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.
Some foods reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to iron so it cannot be used by the body.
Trumbo P, Yates AA, Schlicker S, Poos M. Food and Nutrition Board, Institute of Medicine, The National Academies, Washington, DC. Dietary reference intakes: vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. J Am Diet Assoc. 2001 Mar;101(3):294-301.
Allen RE, Myers AL. Nutrition in toddlers. Am Fam Physician. 2006 Nov 1;74(9):1527-32. Review.
Mason, MB. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Ausiello D, eds. Cecil Medicine. 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007: chap 237.
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