and the amount of iron stored in the body. White beans, lentils, spinach, kidney beans, and peas. Here are some ideas of food to combine: spinach salad with red peppers. Nuts, seeds, and legumes per servings per week/3 cup or/2 oz nuts or seedsTbsp peanut butter HEME IRON: comes from animal sources, such as beef, pork, lamb, fish, chicken, turkey. Following these tips can help your body absorb the iron that you eat: Eat nonheme iron with a little meat or Vitamin C. Some foods with Vitamin C are