Iron is an essential nutrient the human body requires to help make the oxygen-carrying proteins used in red blood cells. According to the National Institutes of Health Office of Dietary Supplements, healthy adults only absorb about 10 to 15 percent of iron consumed from the diet. However all dietary iron is not absorbed equally. Heme iron found in animal food sources is absorbed more efficiently than non-heme iron found in plant foods. However consuming meat proteins and foods high in vitamin C can help increase iron absorption from non-heme food sources, according to the Office of Dietary Supplements.
Lean Beef
Lean beef is source of heme iron that contains about 3.2 mg of iron per three oz. serving according to the Office of Dietary Supplements. Since the iron found in beef is heme iron, it is absorbed more efficiently by the human body. The meat proteins in beef can help increase iron absorption from non-heme foods such as legumes and leafy greens. Therefore, consuming red meat is an excellent way to help build up iron stores and increase iron absorption in the body.
Poultry
Although poultry contains less iron than red meat, the meat proteins in chicken or turkey can help enhance non-heme iron absorption from plant food sources. Dark meat found on a turkey or chicken typically provides more dietary iron than white meat from the same source.
Orange Juice
Since orange juice is an excellent source of vitamin C, it can help increase non-heme iron absorption from plant foods such as legumes, raisins and spinach. Note that calcium found in some brands of fortified orange juice can decrease non-heme iron absorption, countering the effects from the vitamin C according to the Office of Dietary Supplements.
Red Peppers
Red peppers can help increase dietary iron absorption because they contain high amounts of vitamin C. For example, red peppers can be added to a spinach salad to help increase nonheme iron absorption from the spinach. According to the Office of Dietary Supplements, red peppers contain 95 mg of vitamin C per 1/2 cup serving.
Citrus Fruits
Citrus fruits such as oranges, kiwi fruits, strawberries and grapefruits are also good sources of dietary vitamin C, providing between 65 and 158 percent of the recommended dietary allowance according to the Office of Dietary Supplements. Vitamin C found in citrus fruits can help increase dietary non-heme iron absorption.
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