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Special Considerations. 1  Heme and nonhemd iron are two forms of iron in foods. 2  Heme iron is found in meats, poultry, and fish. 3  NonHeme iron is found in both plant and animal foods. 4  Heme iron is more easily absorbed by the body than nonheme iron. 5  However, heme iron can also promote the absorption of non-heme iron.
If all three are low, then you need to take in more iron. Foods rich in iron are: * seafood, such as oysters, clams, tuna, salmon, and shrimp, etc. Keep in mind having a too high of ferritin level is worse than having one too low. If you do increase your iron intake, do not go over board. Source(s): http://pediatrics.about.com/od/nutrition/a/06_iron_foods.htm