What Foods Are High in Iron for Vegetarians?
Iron is a mineral responsible for oxygen transportation in the body. It is necessary for immune function and for energy, and not having enough iron can lead to decreased function.
Vegetarians have to be extra careful about their iron intake, because not all dietary iron is created equal. There are two types of iron---heme and non-heme. Heme iron is the type of iron found in the red blood cells of animals, and non-heme iron is found in plants. Of the two, heme iron absorbs into the body better, so it is a challenge for vegetarians to absorb the proper amount of iron.
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What the Experts Say
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The National Institutes of Health recommends eating and drinking foods or drinks rich in vitamin C as part of the iron-rich meal to maximize the absorption of iron. Do not worry about vitamin C overdose, because it is a water-soluble vitamin, which means it does not store in the tissues but eliminates itself from the body by sweat and urine.
While the general recommendation is 10 to 18 mg of iron per day, these amounts vary based on age and gender. For example, the NIH recommends that pregnant women take 27 mg of iron per day and menstruating women to take 18 mg per day. However, lactating women should only take between 9 and 10 mg of iron per day. The allowance for men varies between 7 to 11 mg per day, depending on age.
Vegetable Sources for Iron
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The highest source of non-heme iron is found in beans, peas and lentils, which have between 2 and 5 mg of iron per serving (1 cup). Cooked lentils, soybeans, red kidney beans, split peas and lima beans are all excellent sources of non-heme iron. Other sources of iron for vegetarians include the dark green vegetables---either fresh or cooked---like spinach, asparagus, and collard greens.
While some fruit, mostly stone fruit like peaches, plums, dates and nectarines are a good source of iron (either fresh or dried), fruit like cantaloupe, orange, and tomatoes can increase the absorption of iron, and so can white wine and red peppers! The juices of any of these fruits are a great way to get your daily allowance of iron, (but check the juice to make sure it is made from actual fruit---not just sugar and flavoring!)
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Non-vegetable, Vegetarian Sources for Iron
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In order to get the recommended allowance of iron, vegetarians also have a few non-plant options. Iron-enriched foods like bran flakes, breakfast cereals and noodles contain at least 0.7 mg or more of iron, and so do milk and iron-enriched drinks like protein shakes (read the label to ensure it is iron-enriched). Most nuts and seeds have at least 0.7 mg or more of iron too, and are a great way to boost iron intake.
Final Tips
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Regardless of whether your diet is vegetarian or non-vegetarian, it is extremely important for it to be balanced. According to the United States Department of Agriculture, iron deficiency is a common problem in the North American diet, especially in young children. For vegetarians eating non-heme iron, it is a good idea to pay attention to the daily iron allowances and maximizing iron absorption with vitamin C. Remember, before you start any diet and nutrition program, consult a physician to assess your iron needs.
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