Eating a healthy, well-balanced diet with plenty of iron-rich foods is good advice for everyone. But for some people—such as children and women—eating plenty of foods containing iron is especially important given their higher iron needs.
heme iron—found in meat, poultry and fish
non-heme iron—from plant foods, such as dark green leafy vegetables, such as spinach; beans, peas and dried fruit. Non-heme iron is not absorbed as well as heme iron, which is why vegetarians often don’t get enough iron in their diet.
Vitamin C is iron’s friend. Getting enough vitamin C in your diet can help your body absorb iron. Vitamin C can be found in fruits and some vegetables, such as broccoli, peppers, tomatoes and potatoes, as well as citrus juices like orange juice.