People prone to iron deficiency should aim to increase their intake of dietary iron to reduce the risk of recurrence

There are two types of iron found in foods: haem iron and non-haem iron.

Haem iron is absorbed five times more easily than non-haem iron. Haem iron can be obtained from meat, fish and poultry

Non-haem sources of iron include leafy green vegetables, iron fortified foods (e.g. cereals), dried fruit, beans, lentils, eggs, nuts and wholemeal breads.

In many cases, cooking vegetables can increase the absorption of non-haem iron. For example, the body absorbs around 6% of the iron from raw broccoli, but this increases to 30% for cooked broccoli.

Combining haem iron with sources of non-haem iron can help to increase iron absorption from the non-haem sources.

Vitamin C can enhance the absorption of iron when consumed at the same time. Good sources of vitamin C include citrus fruits, kiwifruit, tomatoes, capsicums, strawberries, broccoli, cabbage and spinach.

People with medically diagnosed iron deficiency anaemia should avoid drinking teas or coffee with meals as this reduces iron absorption.