Sufficient Iron levels very much depends on the form in which you take the Iron. Plant based sources of Iron are called non-haem Iron and don't absorb as easily as coming from an animal based iron. For maximum absorption of vegan iron it is important to take it along side with vitamin C sources. When eating meals that contain a large source of Iron it is advised to combine it with drinking orange or tomato juice. Drinking coffee or tea will reduce the iron absorption and it is better to avoid drinking them during or after a meal. If you feel tired after eating it is better to drink water and take a walk.
Toddlers with a vegan diet as well as teenagers are growing a lot and therefor need to eat plenty of food rich with Iron such as dark green leafs. A good way to prepare iron rich meals for toddlers are green smoothies.
Iron supplements are usually recommend during pregnancy and breastfeeding. It is not advised to take them when not needed as over consumption can lead to reduced absorption of other important sources of nutrients such as calcium.
Iron rich food
Food that contains plenty of Iron includes: Tofu, quinoa, whole grain products: fortified iron cereals, molases, Legumes: lentils, kidney beans, chickpeas as well as: spirulina, kale, broccoli, spinach, dried apricots and even dark chocolate.