Heme-iron often acts as a pro-oxidant, potentially increasing disease risk. Iron in meat is known as heme iron, which comes from the hemoglobin in the animal tissue. How to get more iron from your diet. Below are some foods you can eat to get dietary iron without eating red meat. If so, it is safer to get your iron from plan foods than from animal foods. If our iron reserves are low, we absorb more iron from plant foods; if abundant, our intestines block the absorption of this non-heme iron. Organ meats in particular, such as liver, are especially high in iron. Eating these sources of iron will help you increase your iron stores quickly. This form is non-constipating (one of the most common complaints with iron supplements). Some of the best choices are chicken liver, beef liver, and oysters. I have read that too much iron can be dangerous too. How to get your levels up: If your iron is too low, use a supplement of iron citrate. Even if you are not going vegetarian and do enjoy eating red meats, you may not obtain enough iron from meat consumption alone. It's entirely possible to get enough iron in your diet without eating red meat – or animal foods for that matter. Adding other foods rich in iron to your diet helps you get enough iron each day. Eat More Heme-Iron Foods. Some people, however, may need the help of … Red meat is the largest known food source of easily-absorbed iron content. If you can’t find those, opt for dark turkey meat, top sirloin, ground beef, or chuck beef. The body absorbs iron from meat more easily than it absorbs it from plants. Don’t worry, vegetarians, you have many options, which will be discussed later. Pregnant women can absorb over 60 percent more iron than they did before pregnancy. Eating meat-free doesn’t mean you’ll be skimping on protein and iron. There are two types of dietary iron, haem iron: found in lean red meat and non-haem iron, found in plants, grains and nuts. Eat lean red meat. Because the body does not excrete iron rapidly, it can build up over time and possibly cause problems. That's why it's a good idea to ask your doctor if you need to take an iron supplement In addition, I recommend taking your iron with 1,000 mg of vitamin C, which promotes the absorption of iron in … 2. 3. There are actually more than enough ways to get these essential nutrients in your diet without eating animal products. People who ear large quantities of meat, liver etc might get iron overload. However, iron from animal foods is always absorbed, so that the body absorbs iron even when it has enough (or too much) iron already. Heme-iron food sources are things like seafood, fish, and meat. In fact, there are many non-meat protein and iron sources, some that kick meat and other animal-products right out of the water! 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