Meat and Beans Heme Sources
Dietary iron comes in two forms, heme and non-heme. The meat and beans group of the food pyramid contains both types. Heme iron, the best absorbed type of iron, comes from animal sources such as beef, pork, poultry and fish. Liver, lean red meat, pork, dark meat poultry, oysters, clams, crabs, shrimp, tuna and halibut all serve as good heme iron sources. These sources once contained hemoglobin, the part of red blood cells that carries iron.
Meat and Beans Non-Heme
Non-heme iron sources in this part of the pyramid come from beans, including kidney, navy, pinto, lima and black beans. Soybeans and lentils also belong to this pyramid class. Nuts, which also fit into the meat and beans group, also serve as good sources of iron, particularly almonds and Brazil nuts.
Vegetables
Leafy green vegetables comprise the best source of non-heme iron in the vegetable portion of the food pyramid. Spinach, kale, greens, asparagus, black-eyed peas and broccoli all contain iron. Vegetables that enhance iron absorption when eaten with other non-heme iron sources include potatoes, Brussels sprouts, and green and red peppers.
Grains
Enriched grains can supply non-heme iron. Iron-fortified cereals, including oatmeal, enriched breads, pastas and rice can help you meet your daily iron requirements from the grain category on the pyramid. Iron-enriched grains contain non-heme iron, so eat them with heme sources for best absorption of iron.
Fruit
Although most fruits don't contain large amounts of iron, they enhance iron absorption, making them a valuable addition to an iron-rich diet. Dried fruits such as raisins, apricots and prunes contain the most iron in the fruit group. Fruits high in vitamin C that enhance iron absorption include oranges, strawberries, cantaloupe, tomatoes and grapefruit.
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