Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb.

Info source:

http://www.nlm.nih.gov/medlineplus/ency/article/002422.htm


Iron from vegetables, fruits, grains, and supplements is harder for the body to absorb. These sources include:

    Dried fruits
        prunes
        raisins
        apricots
    Legumes
        lima beans
        soybeans
        dried beans and peas
        kidney beans
    Seeds
        almonds
        Brazil nuts
    Vegetables
        broccoli
        spinach
        kale
        collards
        asparagus
        dandelion greens
    Whole grains
        wheat
        millet
        oats
        brown rice

If you mix some lean meat, fish, or poultry with beans or dark leafy greens at a meal, you can improve absorption of vegetable sources of iron up to three times. Foods rich in vitamin C also increase iron absorption.

Some foods reduce iron absorption. For example, commercial black or pekoe teas contain substances that bind to iron so it cannot be used by the body.