For example, you would have to eat 340 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach. Another reason for the satisfactory iron status of vegans is that vegan diets are high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption. It is easy to obtain plenty of iron on a vegan diet.
Some foods reduce iron absorption.
Tea has tannin in it which binds iron in the intestines and decreases its absorption. Therefore, if you drink tea, drink it between meals. Herbal teas do not contain tannin and are an alternative to regular tea. The iron and zinc status of long-term vegetarian women. National Academy Press, 1989.