You can enhance the absorption of iron by eating foods that are high in vitamin C. Eat them at the same time. Good sources of iron include dried beans, dark-green veggies such as spinach, dried fruits and fortified breads and cereals. B-12, a vitamin found in all foods of animal origin, including eggs and dairy products. Since vegans don't eat any of those foods, they should include a fortified breakfast cereal, fortified soy milk or nut-milk product in their diets. Or they can take a vitamin B-12 supplement.
Many people make the change by gradually eliminating red meat, then poultry, then seafood.
And that approach has some merits. Add one new vegetarian food per week. Get ideas from vegetarian cookbooks, magazines and friends. Try different seasonings, such as tamari, fresh ginger, sesame seeds, miso vegetarian bouillon cubes, fresh and dried herbs. Once you do get started, says Kaye, 'It's a great feeling.