Iron, an important component in the oxygen-carrying hemoglobin is fortunately abundant in plant sources such as, dried beans, peas and lentils. However, like calcium, the plant sources are not well absorbed by the body. One trick is to consume a food high in vitamin C at the same time you are eating these foods because vitamin C aids in the absorption of iron. Vitamin B 12 is another structural component of the red blood cells is not abundant in many plant foods. One way to ensure sufficient B-12 is to consume fortified dry cereals daily.
Vitamin D helps the body absorb calcium and phosphorus to promote growth of strong bones.
People who do not drink milk may be at risk for Vitamin D deficiency because milk is about the only food that contains adequate amounts of the vitamin. Hummus is a tasty sandwich spread. The secret ingredient in hummus is tahini, or sesame paste. You can buy tahini in the ethnic food section of supermarkets or health food stores. Hummus eaten with breads or grains makes a complete protein.