In the UK margarine is fortified with vitamin D by law and some soya milks are also fortified. Green leafy vegetables such as kale are as good or better than milk as calcium sources. The American Dietetic Association said in 1988 that vegetarians don't have a higher incidence of iron deficiency than nonvegetarians. Eat iron-rich foods along with foods containing vitamin C, which aids absorption. Good sources of iron include dried figs and prunes, dark-green leafy greens, legumes, certain whole grains such as quinoa and millet, blackstrap molasses, nuts and nutritional yeast.
Acidic foods cooked in cast-iron pans are also good sources of the mineral.
How strict one should be about this clearly depends on other factors such as the strength of the tea and total non-haem iron intake. Oxford University Press, 1998. These foods are generally consumed in reasonable quantities so can provide a good proportion of daily iron requirements. Also of relevance are parsley, watercress, edible seaweeds and black molasses, although none of these are usually consumed in large quantities. Iron is absorbed less well from plant based foods than from meat, as it is in the non-haem form, but it's absorption is improved by the presence of Vitamin C, malic acid and citric acid.