Super Food Sources of Iron

One of the most common nutritional deficiencies in the world is iron deficiency, particularly in technologically advanced countries. It is useful to know a little more about dietary iron and where to get it.

There are two forms of dietary iron. One is called heme iron and the other is called non-heme iron. Heme iron is easier for the body to digest and to use and it comes from animal sources. Non-heme iron isn’t as efficient and it comes from plants. In sufficient quantities, non-heme iron sources still supply iron to the body.

The following gallery is a follow-up of an article that explained a little more about iron deficiency. I thought it might be helpful to have something visual, showing the best sources of iron. This is mostly because people tend to be visual creatures and are more likely to remember something that is presented in picture form.

Do you include these in your diet?

Cooked Beef

Cooked beef, venison, and elk are moderately high in heme iron. A 3-ounce portion contains over 2.1 mg. Venison and elk tend to be higher in iron than beef because they are leaner and don't contain as much fat as beef does.

  1. I do too, Tony. I’m quite fond of venison and elk. I didn’t mention it, but bear meat is exceptionally high in iron. In fact, people need to exercise care if they eat bear liver. It is so high in iron that they can actually overdose.


Spinach is added to the list mostly because it is well-known as being high in iron. Truth is that spinach isn't exceptionally high in iron as once thought. A cup of raw spinach has around 1 mg of iron and cooked spinach has somewhat less. However, spinach and Swiss chard, which is very similar in vitamin and mineral content, are both readily available in most locations. Besides, a list of high-iron foods would somehow not seem complete without including spinach.

All ten of these foods is high in iron, which most people don't get enough of in their diet. Which are your favorites?


What do you think?

Written by Rex Trulove