The iron that is found in foods comes in two different forms: haem (also known as heme) iron, and non-haem (also known as non-heme) iron. Whereas haem iron is found only in animal-derived foods, non-haem iron is found in plant-based foods. Although haem iron normally has higher rates of absorption in the body than non-haem iron, vegans can increase their iron absorption rates by combining iron-rich plant-based foods with foods containing Vitamin C, which can significantly enhance iron absorption.

Some of the best plant-based sources of iron, particularly broccoli, chard, and baked potatoes, are also good sources of Vitamin C. Other good Vitamin C sources that can complement your iron-rich foods include citrus fruits and juices derived from them, kiwi fruit, tomatoes, and peppers.

It’s a good idea to avoid drinking tea or coffee with meals, as they can significantly reduce iron absorption. Alcoholic drinks can also inhibit absorption of iron.