Plant-based iron is:
Found in some plant foods
Not absorbed as easily.
Easier to absorb when eaten with vitamin C.

Animal-based iron is:
Found in animal proteins.
Easier for our bodies to absorb.

Plant-based iron foods:
Grains: all WIC baby cereals, all WIC cereal, whole grain pasta, whole grain bread, and brown rice.
Vegetables: baked potato, broccoli, spinach, kale, and collard greens.
Legumes: cooked beans, tofu, split peas, cooked lentils, and green peas.
Fruits: Dried apricots, raisins, dried peaches, and dried prunes.
Nuts and seeds: nuts, pumpkin seeds, sesame seeds, squash seeds, and sunflower seeds. 

Vitamin C Foods
Vegetables: bell peppers, broccoli, cabbage, cauliflower, potatoes, tomatoes, tomato sauce.
Fruits: cantaloupe melon, grapefruits, mangos, oranges, papayas, strawberries, and kiwis.
100% Juices: grapefruit, lemon, lime, orange, tomato, all 100% juices that are also 100% vitamin C juices.

Ways to eat them together:
Foods with iron (iron-fortified cereal) + Foods with vitmain C (blueberries)
Foods with iron (yogurt) + Foods with vitmain C (mixed berries)
Foods with iron (hummus) + Foods with vitmain C (carrots)
Foods with iron (eggs) + Foods with vitmain C (100% orange juice)

Meals with iron and vitamin C:
Tofu and broccoli
Yogurt with fruit