Iron is found in fortified cereals, nuts, seeds, dried beans, dried fruit (
apricots, peaches, raisins, and prunes ) and dark green leafy vegetables. Cooking with iron pots and pans also increases the amount of iron consumed.
Certain factors influence the amount of iron absorbed from food. The iron in meat, fish and poultry is absorbed better than plant sources. Vitamin C can enhance the amount of iron absorbed in a meatless meal.