The best way for a vegetarian to ensure adequate absorption of dietary iron is to:

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Vegetarians can ensure adequate absorption of dietary iron by including vitamin C-rich foods in their diet. Vitamin C enhances the absorption of iron, so consuming foods rich in vitamin C, such as citrus fruits, tomatoes, and bell peppers, can help vegetarians meet their iron needs. Leafy greens also contain iron, but the iron they contain is not always absorbed readily. Dried fruits can be a good source of iron, but some types, such as raisins, contain compounds that can interfere with iron absorption. Consuming three times the amount of iron recommended for meat eaters is unnecessary and could potentially be harmful.

The Best Way for a Vegetarian to Ensure Adequate Absorption