Iron is an essential element of your red blood cells, specifically hemoglobin, the part of your blood that carries oxygen. To effectively nourish your cells and tissues with oxygen, you need to nourish your body with iron. Iron is classified in two ways: heme and non-heme. According to the Vegetarian Resource Group, heme iron is found in meats, and your body can absorb it easily. Non-heme iron is the type of iron that vegetarians eat, from plant-based foods, and is not absorbed as well into your body. Vegetarians need to consume more dietary iron than meat eaters to make up this difference. Recommended daily intake of iron for adult men and post-menopausal women is 14mg. Women in their childbearing years need more iron, up to 33mg daily.
Greens
Dark leafy greens, including Swiss chard, spinach, mustard greens, romaine lettuce, kale and turnip greens are all classified as "good," "very good" or "excellent" sources of iron, according to the World's Healthiest Foods. Spinach weighs in at the top of the scale by providing 35 percent of an adult's daily iron needs. Other green vegetables such as asparagus, green beans and broccoli offer non-heme dietary iron as well. A March 2006 issue of Vegetarian Times says that eating foods that contain both vitamin C and iron--broccoli being an example--can be especially beneficial for a vegetarian because vitamin C aids the absorption of iron into the digestive tract.
Lentils and Beans
Lentils and beans are often staples of a vegetarian diet due to their protein content, but these foods also contain significant levels of iron. The Vegetarian Resource Group reports that 1 cup of lentils offers more than 6mg of iron. This concentration can go a long way to satisfying your daily iron requirements. Beans of many kinds and colors, such as lima, kidney, pinto, black and garbanzo, provide from 3 to more than 4mg of iron per cup serving.
Soy and Tofu
Alternative meat sources such as soy products and tofu are iron-rich options for vegetarians. According to the World's Healthiest Foods, 4 oz. of raw tofu provides 6mg of iron, which translates into 33 percent of the recommended daily intake values. Soybeans are even more packed with non-heme iron, with 8.8mg per cup of cooked beans.
Fortified Grains
Oatmeal and other ready-to-eat breakfast cereals are often fortified with iron. Check labels carefully to determine which whole-grain products provide the most iron, and to ensure they do not contain animal byproducts. Vegetarian Times says that some grains that are high in fiber can hinder the absorption of iron into your body, so you may want to get your primary iron needs from fruits and vegetables that are lower in fiber than a bowl of bran-based breakfast cereal, for example.
Spices
Spice up your food to add some extra iron to your meatless meals. The World's Healthiest Foods offers a list of herbs that are rich in iron, including parsley, cinnamon, oregano, dill, cumin, thyme, basil, rosemary, black pepper and turmeric. Thyme contains the most iron of the spices, with about 1.75mg per teaspoon.
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