Iron-Rich Foods Chart

What this chart is built on

Iron deficiency is the most common nutrient deficiency — affects 30% of adults. Heme iron (animal foods) is absorbed 5-10x better than non-heme (plant foods). Pair plant iron with Vitamin C to boost absorption. Avoid coffee, tea, and dairy near iron-rich meals.

Why this works

The evidence behind each food choice.

1. 1Two types of iron: heme (animal foods, 15-35% absorption) and non-heme (plant foods, 2-20% absorption).
2. 2Vitamin C converts iron into a more absorbable form — eating both together can triple plant iron absorption.
3. 3Tannins in coffee, tea, and red wine bind iron and prevent absorption — separate by 1 hour.
4. 4Calcium competes with iron for absorption — separate dairy/calcium supplements from iron-rich meals.
5. 5Cooking in cast iron pans adds bioavailable iron, especially with acidic foods like tomato sauce.
6. 6Adult women need 18mg/day, men 8mg/day — pregnancy 27mg/day.

Beyond the food

Habits that multiply your results.