Which dietary items are recommended for increasing iron intake?

Red meat and dark poultry are recommended for increasing iron intake primarily because they are rich sources of heme iron, which is the type of iron that the body absorbs more efficiently compared to non-heme iron found in plant-based sources. Heme iron from animal sources, such as red meat, poultry, and fish, can be absorbed by the body at a rate of about 15-35%, while non-heme iron from plant sources is absorbed at a much lower rate, approximately 2-20%.

Additionally, red meat contains not only a significant amount of iron but also other nutrients that support overall health, including vitamin B12 and protein, which are important for athletes and individuals needing to maintain high energy levels and muscle function. Dark poultry, such as chicken thighs and duck, also offers a good source of heme iron, thus making these dietary items particularly effective for anyone aiming to boost their iron levels.

In contrast, other dietary items listed do not provide significant amounts of iron or the type of iron that supports optimal absorption. White meat and bread, for instance, usually contain lower amounts of iron, while fruits and vegetables, although they may provide some non-heme iron, often lack adequate quantities to meet iron needs directly. Dairy products and