Iron possesses chemical properties that allow it to conform to a wide array of diverse metabolic functions in the human body. Considered a micronutrient for the body, iron is part of a large number of proteins and enzymes and functions to carry oxygen to the blood. People get enough iron in their diets from both animal and plant sources.
Meats
The Ohio State University found that the body absorbs the iron in meat, especially heme iron, more easily than iron from plant-based foods. Lean red meat rates high as the best dietary source of heme iron. Poultry and fish contain slightly lower iron contents compared to red meat, eggs, dried beans and nuts.
Vegetables and Fruits
Most people, especially vegetarians, derive most of their iron from plant-based foods that contain non-heme iron such as breads and vegetables. The body absorbs two to 20 percent of non-heme iron. Vitamin-C rich foods such as vegetables and fruits assist non-heme iron absorption, according to the Virginia Cooperative Extension.
Enriched or Fortified Foods
Cooked foods lose significant amounts of iron from heat, so foods fortified or enriched with iron such as breads and cereals are the best way to get an adequate amount of iron. Hydrogen-reduced elemental iron and ferrous sulfate are the two common types of iron used to fortify flour and other grain products.
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