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Other sources of iron include beans, dried fruits, whole grains, fortified cereals, and enriched breads. There are some instances in which a high iron diet can be harmful. For example, those suffering from hemochromatosis need to avoid iron rich foods.
There are two forms of iron found in food: heme and non-heme. Heme iron, which is in meat, fish and poultry, is absorbed two to three times more efficiently than non-heme iron. Whole grains, legumes, fruits and vegetables all contain non-heme iron. To lower levels of iron, limit the heme-containing foods you eat. Legumes and beans make good choices for alternative sources of protein because they're high in protein and the iron they contain is not easily absorbed.