Iron deficiency is common around the world, including in the United States, according to the George Mateljan Foundation's World's Healthiest Foods. There are two types of dietary iron: heme and non-heme. The former is only found in animal products, while fruits, vegetables, legumes, grains and seeds contain the latter. Non-heme iron is less absorbable, so vegetarians require more iron; the recommended daily intake is 14 mg for adult male vegetarians and 33 mg for adult female vegetarians, about double the recommended amounts for nonvegetarians, according to the McKinley Health Center (MHC).
Eat Legumes with Iron
Soybeans and soybean products are a staple of vegetarian diets and a primary source of non-heme iron. Eat soybeans, edamame, tofu and tempeh. Other legumes rich in non-heme iron include lentils, peas, chickpeas, kidney beans, lima beans, garbanzo beans and navy beans.
Eat Vegetables and Fruit with Iron
Many leafy greens provide non-heme iron. Beneficial options include romaine lettuce, spinach, kale, Swiss chard, kelp, mustard greens, turnip greens, collard greens and dandelion greens. Broccoli, Brussels sprouts, asparagus and leeks are other good vegetable sources. Dried fruits such as raisins, prunes, dates and dried apricot are other options.
Eat Whole Grains and Seeds with Iron
Brown rice, wheat, oats and millet are whole grains containing iron for vegetarians. Almonds, Brazil nuts, sesame seeds and pumpkin seeds are also dietary sources.
Eat Other Foods with Iron
Vegetarians who eat eggs can get iron from them, and shiitake mushrooms are another iron-rich food. Flavoring agents, including molasses, cinnamon, thyme, turmeric, cumin, dill weed, parsley, basil, oregano and black pepper, also offer non-heme iron. In addition, many refined grains, including breads, pastas and cereals, are fortified with iron. However, iron added artificially is more difficult for the body to absorb, notes the George Mateljan Foundation.
Promote Absorption
Because vegetarians only get the less-absorbable non-heme iron, particular care should be taken to ensure maximum absorption. Non-heme iron absorption is largely reliant upon the balance of the meals in which it is consumed, explains the University of Maryland Medical Center (UMMC). Include sources of vitamin C, vitamin B2 and folate in meals providing iron. Additionally, supplementation of vitamin B12 is necessary for vegetarians because it is used in iron absorption but is only obtained naturally by consumption of animal products, notes UMMC. Preparing food in iron cookware is also beneficial.
Certain factors inhibit iron absorption, cautions the MHC, and vegetarians must be mindful of them. Significant amounts of tea or coffee is one such factor because their polyphenols bind to iron. Compounds called phytates that are found in high-fiber foods and bran supplements also interfere with the absorption of iron. High doses of calcium are also a source of interference.
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