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1. Beef Liver. Beef is one of the most famous foods rich in iron. It is the first recommended food for people to eat when they are deficient. Beef liver is particularly wonderful as it contains more iron than any other part of the cow. 100 grams of beef liver give 6.5 mg of iron, which is 36% of your daily recommended intake.
Iron is found in food in two forms, heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed.Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed.Because vegan diets only contain non-heme iron, vegans should be especially aware of foods that are high in iron and techniques that can promote iron absorption.ortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.