Iron deficiency anemia is one of the most common nutrient deficiencies in the world. Although there are plenty of vegan foods high in iron, the type of iron found in plants is not as easily absorbed as the type found in meat. For this reason, it is important for people on a vegan or vegetarian diet to be aware of foods that are high in iron and techniques that can promote iron absorption.
Why iron is an important micronutrient
The main functions of iron are to help supply oxygen to the blood, to help the body resist disease, to promote red blood cell formation, and to maintain proper metabolism. The Symptoms of a lack of iron include tiredness, lack of stamina, breathlessness, depression, dim vision and poor memory, all of which are associated with decreased oxygen supply to tissues and organs. Iron deficiency in infants can result in impaired learning ability and behavioural problems. 
Heme vs. Non-Heme Iron
Eat foods high in Vitamin C at the same time as eating foods high in Iron. Vitamin C is known to promote iron absorption helps to facilitate the drawbacks of non-heme iron. Try including citrus fruits, such as oranges or squeezed lemon with your iron-rich meals.
are known to prohibit iron absorption. It's recommended that you drink tea and coffee in between meals, rather than at the same time.
Best iron sources for vegans
2. Whole Grains
While fruits aren’t necessarily well-known as iron sources, there are certainly some that make the cut. One such fruit is olives, yes olives are a type of fruit. per 3.5 ounces (100 grams) making them one of the highest sources of iron among fruits. Other fruits like prune juice and mulberries are good iron sources as well. Dried fruits are also a good option, as the nutrients are concentrated in the dehydration process. The sugar is too mind you, so don't overdo the dried fruit if you're watching your sugar intake.
4. Blackstrap Molasses
Blackstrap molasses is a byproduct of sugar cane’s refining process. Unlike refined sugars, which have no nutritional value, blackstrap molasses contains vitamin and minerals including iron, calcium, magnesium, vitamin B6, potassium and selenium. . One tablespoon of Blackstrap Molasses contains around contains 3 mg of iron. When buying blackstrap molasses, look for products that are organic and unsulphered.
5. Dark Chocolate
6. Nuts And Seeds
When on a vegan diet, it's important to make sure you are (a) eating enough food sources high in iron and (b) eating them in a way that increases their level of absorption. Eating foods high in vitamin C at the same time as foods high in iron and avoiding drinking tea and coffee at mealtime, will help to ensure you are getting enough iron on a vegan diet.
If you are experiencing symptoms of being low in iron, you can take a blood test to find out confirm your iron levels.