What are some vegetarian sources of iron?

 There are many vegetarian sources of iron, including:

- Beans and legumes: Lentils, chickpeas, kidney beans, black beans, and soybeans are all good sources of iron, with a cup of cooked beans providing about 2-4 mg of iron.

- Tofu: Tofu is a good source of iron, with a half-cup providing about 3-4 mg of iron.

- Nuts and seeds: Pumpkin seeds, cashews, almonds, and sesame seeds are all good sources of iron, with a quarter cup providing about 2-3 mg of iron.

- Whole grains: Whole grains such as quinoa, brown rice, and fortified breads and cereals are good sources of iron, with a serving providing about 1-2 mg of iron.

- Leafy greens: Spinach, kale, collard greens, and Swiss chard are all good sources of iron, with a cup of cooked greens providing about 2-6 mg of iron.

- Dried fruits: Apricots, raisins, and prunes are good sources of iron, with a quarter cup providing about 1-2 mg of iron.

It's important to note that the type of iron found in plant-based foods is less easily absorbed by the body than the iron found in animal-based foods. However, consuming these foods with a source of vitamin C, such as citrus fruits or bell peppers, can help enhance iron absorption. Additionally, avoiding consumption of coffee and tea with meals and consuming iron-rich foods with foods high in vitamin C could also aid in absorption.