Baked goods made with whole grains usually have high concentrations of iron, though a lot depends on how the foods were processed. Similarly, most whole grains, like wheat and oats, also tend to be good sources. Soy products, particularly tofu and soymilk, are usually iron-rich, too. Black and kidney beans tend to have the highest concentrations, but lima beans and soybeans also rank near the top of the list. Tree nuts like almonds and cashews are also good sources of non-heme iron, and nearly every type of bean can also provide a rich supply. Sunflower seeds and squash seeds, particularly pumpkin, are usually easy to find in most places. Iron is typically available in every plant tissue, including seeds.
Heme iron is found in duck and most other poultry meats. Blackstrap molasses is a very dense syrup-like substance that is commonly used in baking. Sugar beets are not normally considered high in iron, but blackstrap molasses, which is created by boiling and refining the beets, normally is. Dried fruits usually contain the same amount of iron as their fresh counterparts, though, which can be a good option for people on the go. As with leafy greens, the best way for people to access these foods’ minerals is to eat them raw or just lightly cooked. Broccoli, asparagus, purple grapes, and plums are good examples. Most fruits and vegetables also contain some iron, though the best sources tend to be those with the darkest flesh. Wild-caught salmon is an excellent source of iron. It’s a lot easier to break it down in plants.
Heme sources don’t usually face these issues of loss or reduction, since, in meats, the iron is permanently fixed in the tissues.
Freezing for short durations doesn’t usually have the same effect, but over time - usually after about six months - some nutrient loss is common. In most cases, raw leaves have the highest concentrations cooking or otherwise exposing them to heat can cause many vitamins and minerals to leach out. Iron supplements are available for those who don't get enough iron from their diet.
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