Top animal-based sources of iron include:
– liver (chicken, lamb);
– sardines;
– kangaroo;
– beef;
– lamb;
– egg (chicken);
– duck;
– canned salmon.
Plant-based sources of iron:
– plant foods containing non-haem iron can still provide an adequate amount of iron for the body.
Good sources include:
– legumes (such as lentils, beans and chickpeas);
– firm tofu;
– tempeh;
– pumpkin seeds (pepitas);
– dried apricots;
– nuts, especially cashews and almonds
– wholegrain cereals such as oats or muesli, wholemeal bread, brown rice, amaranth and quinoa;
– dried apricots
– vegetables such as kale, broccoli, spinach and green peas.
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