Iron is an essential mineral that your body can't make and therefore is required from the diet. Iron's roles in the body include oxygen transport, functioning of crucial enzymes and the growth and reproduction of cells. Many people associate dietary iron with meat sources such as beef and chicken. However, there are a number of non-meat food sources of iron that pack a large iron punch.
Background
Your body only absorbs approximately 10 percent of the iron from food sources, reports the National Institutes of Health Office of Dietary Supplements. However, there are two chief sources of iron -- known as heme and non-heme iron -- that have significantly different levels of absorption. Heme iron -- found in meat -- is absorbed much more by your body than non-heme iron, which is found in plant foods. Adult men require 8 mg of daily iron while women need 18 mg. Although not as well-absorbed as meat sources of iron, non-meat sources of iron can be an important source of iron for vegans and vegetarians.
Cereal
Cold cereal such as granola is a rich source of dietary iron. Cereals are typically fortified with nutrients, including iron. The Office of Dietary Supplements reports that a 3/4-cup serving of cereal contains 100 percent of a woman's daily value of iron. Ready-to-eat cereal doesn't just have to be for breakfast. You can eat cereal as a healthy whole-grain side dish or as a healthy snack.
Soy
Soy and soy products are an natural non-meat iron source. In addition to being rich in iron, soy contains large amounts of dietary protein, minerals and antioxidants. Common sources of soy in the diet include tempeh, soy milk, vegetarian meat products and tofu. The Office of Dietary Supplements notes that a cup of soybeans contains approximately 8 mg of dietary iron.
Spinach
Spinach and other green leafy vegetables are a rich vegetable source of dietary iron. Spinach is also abundant in dietary fiber, vitamin C and vitamin A. You can incorporate more spinach in your diet by using it as a base for salads or tossing it into healthy soups and stews.
Beans
Beans such as black beans and pinto beans are rich in dietary iron, fiber, antioxidants, chromium and calcium. The Office of Dietary Supplements notes that 1 cup of kidney beans has 5 mg of iron. Beans can be used as a non-meat alternative to meat because they are also rich in dietary protein and iron.
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