How to Get Enough Iron in Your Vegetarian Diet

In countries around the globe, vegetarianism is a way of life. Meat is far more expensive than rice and beans, so often meat becomes a “special occasion” meal.Often, though, vegetarian diets are poor in iron. This mineral is critical in the development of red blood cells, which transport oxygen.How can vegetarians in any country make sure that they get a well-balanced diet that is high in iron-rich foods? These steps will show you how to make sure your vegetarian diet is high in iron.

Difficulty: Moderately Easy

Instructions

How to Get Enough Iron in your Vegetarian Diet

1. Get a physical from your doctor. He or she can tell you if you are getting enough iron in your diet.

2. Choose excellent sources of iron. Here are some foods that are “excellent” sources of iron: • Egg yolks • Molasses • Raisin bran (If you eat fish, try sardines.)

3. Choose "good" sources of iron. Here are some foods that are good sources of iron:• Raisins • Prunes • Dried apricots • Figs • Kidney beans • Pinto beans • Navy beans • Lentils • Split green peas • Enriched cereals • Enriched macaroni • Spinach • Greens • Broccoli • Lima beans • Avocado

4. Do things that enhance the iron in your diet. Cooking in a cast iron pan, for example, can add trace amounts of iron to your food. Also, eating the following foods can help your body absorb iron better: Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit.Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers. White wine is also a good source of iron.

5. Avoid things that interfere with the body’s ability to absorb iron. These include: smoking, drinking red wine, coffee & tea, and eating the following foods: chard, beet greens, rhubarb and sweet potato

Tips & Warnings

• Vitamin C helps your body absorb Iron from food. You should include foods high in Vitamin C with the above iron containing foods.
• Foods high in Vitamin C: Oranges, Grapefruit, Lemon, Cantaloupe, Pineapple, Strawberries, Raspberries, Broccoli, Cauliflower, Spinach, Kale, Asparagus, Tomatoes, Potatoes, Sweet potatoes
• It is possible to get too much iron in your diet, so don’t take an iron supplement unless you are advised to do so by a physician.

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