This is sort of true and false. While these vegetables do contain a fair amount of iron per serving, the amount that is absorbed is low. If you have been advised to increase the iron in your child's diet, emphasize beef, pork, chicken, and fish. These meats contain heme iron, which has a higher rate of absorption. Clams and mussels are also great sources of iron. You can increase iron absorption by consuming vitamin C and iron at the same time. For example, eating a high iron cereal in the morning with a good source of vitamin C, like oranges, may help optimize iron absorption.