Foods High In Iron & Vitamin C

Dietary iron exists in two forms: heme and non-heme iron. Heme iron, which is found in animal foods like red meats, fish and poultry, is most readily absorbed. But the harder to absorb non-heme iron, present in both animal and plant sources, is much more common. According to "Prescription for Dietary Wellness" by Phyllis A. Balch, CNC, consuming vitamin C at the same time as non-heme iron greatly enhances absorption, lessening your chances of becoming iron deficient, which can cause symptoms like anemia, dizziness, fatigue, digestive problems and slow mental reactions.

Iron and Vitamin C Together

Foods that contain both iron and vitamin C are the best way of consuming non-heme iron. Good sources of both Vitamin C and iron include strawberries, potatoes, watermelon, broccoli, asparagus, tomatoes and dark-green leafy vegetables like kale and bok choy.

Iron-Rich Legumes, Seeds and Nuts

Many legumes, including lentils, soybeans, navy, lima, kidney, black and pinto beans, are good sources of dietary iron. Iron is also present in sesame seeds and almonds. Although these foods do not contain significant amounts of vitamin C, they can be consumed along with foods that do contain vitamin C to enhance absorption.

Other Iron-Rich Foods

Foods made with cereal grains, including breakfast cereals and bread, may be enriched with iron to replace the iron that, although present in whole grains, is largely lost during the refining process. Other sources of iron that can be combined with vitamin C foods include spinach, raisins, avocados, beets, peaches, pears, prunes and blackstrap molasses.

Foods with Vitamin C

Even if an iron-rich food doesn't have much vitamin C, you can pair it with a vitamin-C-rich food to help enhance iron absorption. Foods rich in vitamin C include fruits like cantaloupe, kiwi and papaya, or vegetables like Brussel sprouts, red bell peppers and cauliflower.

Animal Sources of Iron

Although animal sources of iron contain a large proportion of heme iron, they also contain non-heme iron--so pairing them with foods that contain vitamin C still increases absorption. Specific animal sources of iron include beef, venison, cow or chicken liver, oysters, clams, turkey, halibut, tuna, crab, pork and chicken.