How to make the most of the iron in your food
2 November 2026
Eating iron-rich foods is not enough: what goes with them on the plate counts as much as the amount. Some simple tips for everyday cooking.
Not all dietary iron is absorbed in the same way. Knowing where it comes from and what it is combined with lets you make better use of it without changing your whole menu.
Two types of iron
- Haem iron: found in meat, fish and seafood. It is the best absorbed.
- Non-haem iron: found in pulses, nuts, wholegrain cereals and leafy green vegetables, and also in eggs. It is less well absorbed, but what accompanies it makes the difference.
What helps
- Vitamin C in the same meal. Vitamin C increases iron absorption. Raw pepper in a lentil salad, a squeeze of lemon on spinach or an orange for dessert are easy habits.
- Combining sources. A little meat or fish alongside pulses or vegetables means the plant iron is better used too.
- Soaking and cooking pulses and wholegrain cereals.
What gets in the way
- Coffee and tea with meals. Their compounds hinder the absorption of non-haem iron. It is better to have them at least an hour later.
- Dairy at the same time as the foods richest in iron, if you want to make the most of that iron.
An example day
- Breakfast: wholegrain toast with tomato and a kiwi.
- Lunch: stewed lentils with peppers and vegetables, and an orange.
- Dinner: grilled fish with a green leaf salad and lemon.
If you follow a vegetarian diet or have doubts about your iron levels, your doctor or pharmacist can advise you. A dietitian can help you plan your meals.
DINHELSE PHARMA products are food supplements, not medicines. This information is for general guidance and does not replace the advice of a health professional.
Illustration created with artificial intelligence.