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White beans. There’s a reason beans are a go-to for plant-based eaters. One half-cup of white beans offers nearly 3.5 mg of iron, the USDA says, along with 8.7 grams (g) of protein and 5.6 g of ...
Here's a definitive list of iron-rich foods. Skip to main content. Sign in. Mail. 24/7 Help. For premium support please call: 800-290-4726 more ways to reach us. Mail. Sign in. Subscriptions ...
Foods high in iron include beef, spinach, tofu, and oysters. Women should get eight to 27 milligrams daily and men should get eight milligrams.
While it does contain more iron than many vegetables such as asparagus, Swiss chard, kale, or arugula, it contains only about one-third to one-fifth of the iron in lima beans, chickpeas, apricots, or wheat germ. Additionally, the non-heme iron found in spinach and other vegetables is not as readily absorbed as the heme iron found in meats and fish.
The body more easily absorbs heme iron than non-heme iron, which is found in plant-based foods. This is because heme iron is more bioavailable, meaning that the body can absorb and use it more efficiently. HCP1 plays a key role in the absorption of heme iron in the small intestine, particularly in situations where dietary iron intake is low.
Heme is a major source of dietary iron in humans and other mammals, and its synthesis in the body is well understood, but heme pathways are not as well understood. It is likely that heme is tightly regulated for two reasons: the toxic nature of iron in cells, and the lack of a regulated excretory system for excess iron.
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