What Foods Have Iron Them. Vitamin C is also something you want to avoid because it helps you absorb iron from your foods though I still eat fresh fruits and veggies. Iron from natural food sources like the ones listed below are considered safe and healthy.
Shellfish liver legumes broccoli and tofu all contain good amounts of iron. Although seafood is rich in iron it does not provide the same amount of iron as red meat except for clams and cockles which have surprisingly 14 milligrams of iron per 100 grams. Food has two types of iron heme and non-heme iron.
All shellfish is high in iron but clams oysters and mussels are particularly good sources.
Most dairy has little to no iron. Clams are one of the highest ranked food sources for iron. Fruits and vegetables high in iron include dried fruits dark leafy greens podded peas asparagus button mushrooms acorn squash leeks dried coconut green beans and raspberries. What to eat to get more iron in your diet.