Yes, corned beef is a good source of iron, containing approximately 1.5 mg 1 . 5 m g to 1.9 mg 1 . 9 m g of heme iron per 3 3 -ounce serving, which is readily absorbed by the body. It is particularly rich in iron and vitamin 𝐵 12 𝐵 1 2 , making it effective for fighting iron-deficiency anemia, though it should be consumed in moderation due to high sodium and processing.
Regularly include foods which are rich in iron in your diet. All meat including chicken and turkey, and especially red meat e.g. beef, lamb, mutton, pork, liver, kidney, tongue, corned beef, beefburgers, sausages, black pudding and pâté.
Corned beef is high in protein, making it a good option for muscle repair and maintenance. However, due to the curing process, it also contains a higher sodium level. For those mindful of their salt intake, it's best to enjoy corned beef in moderation as part of a balanced diet.
Rich in essential vitamins and minerals such as iron, zinc, and B vitamins, which support overall health and well-being. Low in fat compared to other cuts of beef, making it a leaner option for those managing their fat intake.
For persons with iron overload, it may therefore be an advantage to replace the intake of mammal meat with white poultry meat and lean fish meat from cod, plaice, and redfish, as well as occasional fat fish meat from mackerel and salmon two to four times per week.
For quick iron, focus on lean red meat, poultry, and seafood (heme iron) for easy absorption, plus plant sources like spinach, lentils, fortified cereals, and beans (non-heme), pairing them with Vitamin C (citrus, peppers) to boost absorption. Good quick options include a beef burger, spinach salad with chicken, tuna sandwich, lentil soup, fortified oatmeal with berries, oysters, or pumpkin seeds.
Potatoes, especially the unpeeled ones, contain significant amounts of iron. One large unpeeled potato contains around 3.2 mg of iron. Potatoes also have vitamin C in them, which is essential for the absorption of iron in the body.
Hemochromatosis (he-moe-kroe-muh-TOE-sis) is a condition that causes the body to absorb too much iron from food. Excess iron is stored in the organs, especially the liver, heart and pancreas. Too much iron can lead to life-threatening conditions, such as liver disease, heart problems and diabetes.
Corned beef is an excellent source of protein, vitamin B12, and iron. Individually, these nutrients play many roles in your body, but they all collaborate to make healthy red blood cells. It's also high in selenium, which is essential for creating your thyroid hormones.
Processed Meats Like Bacon, Hot Dogs, and Cold Cuts
Research suggests that processed meat has a more significant impact on the risk of heart disease and death than unprocessed red meat or chicken. There's also evidence that cancer-causing chemicals are formed in processed meats, says Zumpano.
Processed meat is meat that has been preserved to last longer, including bacon, sausages, and canned meat such as corned beef. These foods often have high levels of salt to preserve their flavour. Consuming too much salt can increase your risk of high blood pressure, as salt interferes with your body's fluid balance.
Foods That Block Iron Absorption
Two eggs a day provide about 1.7mg of iron, which covers roughly 14% of an adult's daily requirement, so no, it's generally not enough iron on its own, though it contributes to your intake, especially when paired with vitamin C sources for better absorption. Men need around 8mg and menstruating women need more (18mg), making eggs a helpful but supplementary source, requiring other iron-rich foods like red meat, spinach, beans, and fortified grains.
Bread and Cereals
Iron is depleted by blood loss (heavy periods, bleeding ulcers, surgery), increased demand (pregnancy, growth spurts, intense exercise), poor dietary intake, and conditions that hinder iron absorption (celiac disease, gastric bypass, some medications, or certain foods/drinks like tea/coffee/dairy with meals). Exercise can cause loss through sweating, red blood cell damage (hemolysis), and increased needs, while poor absorption is a major factor, even with good intake.
Here are some foods high in iron that make great road trip snacks:
Raw tomatoes themselves don't contain a ton of iron, but canned stewed tomatoes pack in 2 mg of iron or 11% of the daily value in just 1/2 cup serving. Even tomato paste and sun-dried tomatoes contain considerable amounts of iron as well.
Oral iron supplements usually start working in about 3 to 7 days. Symptoms of iron deficiency should start to improve after 2 to 4 weeks of supplementation, but your hemoglobin levels could take up to 2 months to return to normal.
Iron-rich foods
To get 100% of your daily iron, focus on iron-rich foods like lean red meat, poultry, and seafood (heme iron, best absorbed) and plant sources such as lentils, beans, tofu, spinach, fortified cereals, and nuts (non-heme iron), pairing non-heme sources with Vitamin C-rich foods (citrus, broccoli, tomatoes) to boost absorption, and consider iron-fortified products like breakfast cereals or using cast iron cookware to increase intake.
Two original Weet-Bix biscuits typically provide around 3 to 4.5 mg of iron, with many sources citing 3 mg (about 25% of daily value), while some nutritional sites list up to 4.5-5 mg, showing it's a good source of iron for breakfast. The exact amount can vary slightly by product and serving size, but it's a significant contribution to your daily intake, especially in Australia and the UK where they are fortified.