Vitamin C increases the availability of iron in the intestinal tract. When vitamin C and iron are eaten together, more iron is absorbed into the body. Below are suggested daily servings from each of the food groups in the Vegetarian Pyramid. This group at the tip of the pyramid is for vegans who do not consume fortified products. Fortified brewers yeast has B 12 .
Legumes are low in cost, high in nutritive value, and contribute iron and B vitamins to the diet.
Although their protein quality is low, they can be combined with small amounts of animal food, such as milk, eggs or cheese, or with other plant foods, such as grains, to yield high-quality proteins. Dry beans are rich in protein, iron, calcium, phosphorus and potassium. Dry peas are good sources of protein, iron, potassium and thiamin. They are green or yellow and can be purchased split or whole. Lentils are disc-shaped legumes similar in size to peas.