Beans & lentils
lentils, soy, chickpeas, pinto, kidney, black (turtle), baked beans
Cashew nuts, pine nuts, hazelnuts
Sesame seeds & tahini, pumpkin seeds, sunflower seeds, flaxseed
Mushrooms, potatoes (baked)
Fortified non-dairy milks & yoghurt
Apricots, Figs (dried), prunes, raisins
+ Iron is essential for a healthy blood supply as it helps form haemoglobin in red blood cells, which in turn transports and releases oxygen around the body, and disposes of build ups of carbon dioxide.
+ Vegan and vegetarian diets generally contain more iron than omnivore (meat and dairy) diets because of the higher amount of fruit and vegetables, but it is important to eat Vitamin C at the same time to improve uptake.
+ Absorption of iron from certain vegetables and fruit can be reduced by phytate (a compound in plant cells that interferes with nutrient uptake) and oxalic acid (present particularly in spinach, Swiss Chard, cabbage and rhubarb).
+ It is best to avoid taking zinc (i.e. supplements) or drinking tea,cocoa or coffee while eating iron-rich foods, to further improve your uptake.
Sources of Vitamin C
Fruits: citrus fruits, strawberries, papaya, mango
Vegetables: potatoes, peppers, broccoli, cabbage, leafy greens, tomatoes