Things to know about Iron rich foods: 1. Adding meat or seafood to a meal will increase iron absorption from eggs, dals, vegetables in that meal. 2. Calcium-rich foods in the same meal will impede iron absorption, so avoid combining iron with dairy foods. 3. Iron-rich foods absorb better in the presence of vitamin C. 4. Iron-rich vegetarian foods include lentils and other legumes (dals), beans (rajma etc), dried fruits (raisins, dates, prunes, apricots etc), leafy green veggies (broccoli, different saag/keerai varieties), millets (ragi, etc). 5. Vitamin C is in mangoes, tomatoes, pumpkin, lime and other citrus fruits, capsicum, etc. Bonus: fermenting, sprouting and soaking grains and dals hugely increases how much iron is absorbed from it. Spinach is not easy to absorb iron from. Too many chemicals in it that impede absorption, phytates, oxalates, fibre.

You can start with a combination of citrus fruits with pomegranate carrot beetroot and the citrus fruits will be kiwi lemon oranges if more of jaggery and peanut daily e have ragi flour in your food ,miletes which are very helpful to maintain bodies metabolism black grapes red globe grapes taking figs either in driy ve form for fresh form esating kishmish you can soak them overnight.