Top vegan sources include lentils, chickpeas, beans, tofu/tempeh, pumpkin seeds, sesame/tahini, quinoa, oats, spinach, and iron-fortified cereals. Pair with vitamin C to maximize absorption. Tea/coffee and high-calcium items taken with the same meal can reduce uptake. In vegans, B12 (and sometimes folate) deficiency can also contribute to anemia, so a whole-picture approach is more effective than focusing on iron alone.