hey there, afaic, just eat a serving of good rich red meat once (or even twice) a week. game meat if you can get it, grass fed organic again, if you can get it. if you can find a form that's anti-inflammatory, great. if not, you can wipe out the inflammatory properties of a serving of beef, via one single serving of wild salmon.
dark leafy greens are great for a bunch of different things, and i have noticed that spinach, swiss chard and kale seem to be top of the heap. if you can eat a cup of spinach daily, boiled just 3 min to reduce oxalic acid content, dress it to taste, that would be a good start on the iron. if you can top it with sauteed red peppers, those are full of vitamin c which optimize iron absorption from plant foods.
every time i put veggies into eggs for breakfast i use the spinach red pepper combination. also i had mini pizza for lunch today, whole wheat pita for the crust, pesto for the sauce, topped with cooked spinach, red pepper, sliced tomato, hot banana pepper rings, a very little pepperoni, and sprinkle of grated mozzarella. yum!
i took 50mg zinc citrate today, to restock after eating the wheat and dairy. as for constipation from iron supplements, you can decimate *that* with magnesium oxide. it's not a very absorbable form of magnesium and hence goes 'straight through you'.. now what that does for absorption of the iron, i don't know. food sources first!
bahaha world without zinc https://www.youtube.com/watch?v=U1iCZpFMYd0