Iron, From Plants

Plant-based iron exists in two forms — heme and non-heme — and only the second is on the table for vegetarians. Non-heme iron sits in lentils, spinach, pumpkin seeds, tofu, chickpeas, dark chocolate. The good news is that the absolute iron content is often respectable. The catch is bioavailability: your body absorbs around 2–20% of non-heme iron, compared to up to 30% of the heme kind. Three habits move the needle without supplements. First, pair iron-rich foods with a vitamin C source — a squeeze of lemon on lentils, slices of bell pepper alongside the tofu. Second, separate iron-heavy meals from coffee and strong tea by an hour or two; the polyphenols are real absorption blockers. Third, vary your sources: legumes, dark leaves, whole grains, seeds. None of this requires being precious. The plate just gets a little more deliberate.