Ways To Get Iron Without Eating Meat

The body needs oxygen for survival and iron is the primary nutrient in charge of delivering it to all of the body's cells, tissues and organs. Low iron stores result in fatigue, poor concentration, irritability -- symptoms of a condition called iron deficiency anemia. Iron in the diet derived from vegetarian sources absorbs in the body only about 10 percent as well as meat sources, according to the Colorado State University Extension Service. If you are a vegetarian, you may need to increase iron-rich foods in your diet.

Vegetables and Fruits

The vegetables that provide the most concentrated levels of iron in the diet are the following: A 1-cup serving of spinach provides 6.4 mg; 1 cup of tomato puree provides 4.5 mg; 1 cup of canned stewed tomatoes provides 3.4 mg; 1 cup of canned pumpkin provides 3.4 mg; 1 cup of turnip greens provides 3.2 mg; 1 cup canned beets provides 3.1 mg; 1 potato provides 2.7 mg; and 8 oz. of prune juice provides 3 mg.

Grains

Fortified cereals contain more iron than other vegetarian sources. One cup of Total Raisin Bran provides 18 mg, equivalent to the U.S. Food and Drug Administration's daily value of iron. A 1-cup serving of cream of wheat contains 12.7 mg and 1 1/4 cups of Rice Chex provide 10.3 mg. Other grains that contain iron include pretzels -- 10 pretzels provide 3.1 mg. A cup of rice provides 8 mg and a 4-inch egg bagel provides 3.5 mg.

Legumes

A 1-cup serving of the following legumes provide a concentrated source of iron: Soybeans contain 8.8 mg; lentils provide 6.6 mg; kidney beans provide 5.2 mg; chickpeas provide 4.7 mg; black-eyed peas provide 4.3 mg; and lima beans provide 4.5 mg.

Co-factors and Supplements

Vitamin C improves iron absorption. Eating foods that contain iron at the same time as Vitamin C-rich foods, such as citrus, tomatoes, strawberries, broccoli, red peppers, potatoes, papayas and brussels sprouts. An effective vegetarian iron supplement that provides iron from herb sources along with vitamin C for absorption is Floradix, manufactured by Flora.