Wellbeing Nutrition Health Fitness Ecosystem Environment Animals Lifestyle Business About Contact Us Hamburger Toggle Menu Edit Template How Vegans Can Improve Their Iron Absorption Rates 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. Read Next Excellent Vegan Vitamin D Sources Vitamin B12 Supplements & Absorption Rates Different Types Of Carbohydrate & How They Can Affect Your Health How Much Carbohydrate Do We Need? Why We Need Calcium & How Much Is Enough Greenhouse Gases Why We Need Zinc, And How Much Is Enough The Best Vegan Sources Of Selenium