Foods With The Most Iron And Zinc. If you search for foods highest or lowest in multiple nutrients we determine a composite score by multiplying the rankings for each individual criterion. Zinc is also found in beans nuts crab and lobster.
Cereals ready-to-eat KELLOGG KELLOGGS ALL-BRAN COMPLETE Wheat Flakes Includes USDA Commodity B876 Iron. Zinc also can compete with iron for absorption when the two are eaten in tandem. The main sources of iron and zinc are cereals and meat with fortificant iron and zinc potentially making an important contribution.
Eating red meat provides both minerals in one meal.
Fortification of foods with iron is more difficult than fortification with nutrients such as zinc in flour iodine in salt and vitamin A in cooking oil. These powerhouses of protein are also good sources of iron zinc and biotin the big three of healthy hair. Bioavailability of micronutrients iron and zinc is particularly low from plant foods. The most bioavailable iron compounds are soluble in water or diluted acid but often react with other food components to cause off-flavors color changes or fat oxidation.