Vegan Iron-Rich Meal

Non-heme iron from plant sources is absorbed at a lower rate than heme iron, but pairing it with vitamin C (as in broccoli and spinach) significantly boosts uptake. This vegan plate combines tofu — one of the most iron-dense plant proteins — with two vitamin C–rich vegetables and almonds for additional iron and healthy fats. Together they provide an estimated 10–12mg of iron, covering 55–65% of the RDA for adults.