Vegetarian diets rely mainly on non-heme iron, so absorption strategy is key. Prioritize legumes (lentils, chickpeas), tofu/tempeh, pumpkin seeds, sesame/tahini, whole grains, and leafy greens. Pair meals with vitamin C (bell pepper, citrus) to boost absorption. Soaking/sprouting/fermenting legumes can reduce phytates that inhibit iron uptake. Keep tea/coffee away from meals. Regular ferritin checks are a smart control point for vegetarians.