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Special Considerations. 1  Heme and nonhemd iron are two forms of iron in foods. 2  Heme iron is found in meats, poultry, and fish. 3  NonHeme iron is found in both plant and animal foods. 4  Heme iron is more easily absorbed by the body than nonheme iron. 5  However, heme iron can also promote the absorption of non-heme iron.
Most of the iron found in eggs is heme iron that will be easily absorbed, and will also help your body better absorb non-heme iron from vegetable sources. To get the most out of your eggs, combine them with iron-rich vegetables such as spinach, broccoli, beans, bean sprouts or potatoes.hoto Credit Westend61/Westend61/Getty Images. Most vegetarian sources of iron also contain vitamin C, or are easily paired with foods rich in this vitamin. This may be why vegetarians do not suffer from iron deficiency at a greater rate than omnivores, according to the Vegetarian Resource Group.