Iron comes in two forms. Heme iron, from animal foods such as red meat, poultry, fish and liver, is absorbed efficiently. Non-heme iron, from plant foods such as beans, lentils, chickpeas, tofu, spinach, fortified breakfast cereals, nuts, seeds and dried fruit like apricots, is absorbed less well but still valuable, especially in vegetarian and vegan diets.
You can improve absorption of plant iron by pairing it with vitamin C, for example adding citrus, peppers or tomatoes to a meal of beans or greens. Tea, coffee and calcium-rich foods taken at the same time as iron-rich meals can reduce absorption, so it can help to space them apart.
If you are tired, pale, breathless or have a known low iron level, do not jump straight to high-dose iron tablets, which can cause constipation and, in excess, harm. Get tested, because the cause of low iron sometimes needs investigation. Discuss diagnosis and treatment with a doctor or pharmacist.