Iron from our food comes in two forms: heme iron and non-heme iron. Heme iron is better absorbed by the body than non-heme iron, according to the Harvard School of Public Health. Heme is found in animal flesh like meat, poultry, and seafood.
Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Non-heme iron is also found in animal flesh and fortified foods. Vitamin C and heme iron taken at the same meal can improve the absorption of non-heme iron.
