Large amounts of plant-based iron are contained in wholemeal bread, oatmeal, nuts and legumes, among others. The assimilation of iron, as well as its absorption, is much more efficient if it is consumed together with foods rich in vitamin C such as cranberries, blueberries, blackcurrants, lemons or kiwi. Eating plenty of raw vegetables and fresh fruit rich in Vit. C increases the absorption of iron by up to three times. It is therefore advisable to drink fruit juices with meals consisting of iron-rich foods. The most valuable juices are those made by hand from fresh fruit. Ready-made juices very often contain not only fewer vitamins and preservatives, but they are also sweetened with sugar and contain an admixture of water. It should be borne in mind that products rich in calcium reduce the absorption of iron from the digestive tract. In the case of severe iron deficiency, it is therefore advisable to limit the consumption of milk (varieties of vegetarianism permitting the consumption of milk and milk products). Iron absorption is also impaired by the so-called oxalates contained in sorrel and rhubarb, among others. Controversial is the consumption of spinach, which on the one hand contains a large amount of iron, but on the other hand, the oxalates contained in it impair its proper absorption. A well-prepared diet consisting of iron-rich foods with vitamin C (increasing absorption) and calcium-rich restrictions (reducing absorption) will minimise the risk of iron deficiency anaemia and anaemia. Women following a vegetarian diet should be aware of the need to supplement iron during menstruation, but especially during pregnancy and breastfeeding. They should also take care to ensure adequate levels of this element during the period of trying to become pregnant, so that losses can be minimised and replenished more easily during pregnancy.

A vegetarian diet must be varied and take into account all the needs of the body. However, this does not guarantee protection from vitamin and mineral deficiencies, especially of the important iron for the body's proper functioning. It is advisable to check the level of iron in the blood serum before making the decision to change the diet, as well as during the vegetarian diet. Iron preparations should not be taken without prior medical consultation. Iron supplementation preparations should be prescribed by a doctor, who will prescribe a preparation containing a dose of iron adapted to the level of iron deficiency. It should be borne in mind that an excess of iron is just as dangerous as a deficiency, and that, in addition to the dose, the extent to which iron is absorbed by the body is also important. In women planning pregnancy or who are pregnant, iron supplementation is best carried out with iron preparations containing not only easily assimilable forms of iron, but also enriched with other elements such as folic acid.