Which of the following foods is a good dietary source of iron?

• A. Milk
• B. Oranges
• C. Red meats and liver
• D. Rice

Answer: (C)

Heme iron absorption is much more efficient than non-heme iron, so foods containing heme iron are standout dietary iron sources. Red meats and especially liver provide large amounts of iron in the heme form, making them the best choice for boosting iron intake. Milk contains little iron and calcium can interfere with iron absorption, so it’s not a good iron source. Oranges don’t supply iron themselves, though their vitamin C can help absorb non-heme iron from other foods. Rice generally has less iron unless fortified, so it isn’t as strong a source as animal products.