Foods Fortified with Iron
Foods fortified with iron, such as cereals and breads Eating foods that are high in vitamin C at the same meal as iron-rich foods increase iron absorption. Vitamin C helps the body absorb iron. Foods high in vitamin C include tomatoes, potatoes, citrus fruits, bell peppers, and strawberries. Calcium: Foods high in calcium help keep bones strong. Dairy products have the highest amount of calcium. If a vegetarian does not eat dairy, it can be hard to get enough. Oxalates, a
substance found in plant foods inhibits calcium absorption. Foods that are high in both oxalates and calcium are not good sources of calcium. Examples include spinach, Swiss chard, and beet greens. Good sources of calcium include:
Sardines and canned salmon with bones (this only applies to pescetarians and semi- vegetarians)
Dairy products, such as milk, yogurt, cottage cheese, and cheese
Green vegetables, such as collard greens, kale, bok choy, and broccoli
Oranges and figs
Tofu
Almonds, Brazil nuts, sunflower seeds, tahini, and white beans
