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Other sources of iron include beans, dried fruits, whole grains, fortified cereals, and enriched breads. There are some instances in which a high iron diet can be harmful. For example, those suffering from hemochromatosis need to avoid iron rich foods.
(Pumpkin seeds have a surprising 8.6 mg per quarter-cup!) Because non-heme iron isnât absorbed as well, vegetarians need to consume 32 mg of iron per dayâalmost twice as much as meat eaters. 5. Adding iron to your diet is easy. Aim to include iron-rich foods in each meal. You can boost the absorption of non-heme iron by eating it with foods high in vitamin C, such as oranges, strawberries, tomatoes, broccoli, cauliflower, cantaloupe, kiwi, peppers and citrus juices.