Iron is a mineral that is essential for transporting oxygen throughout the blood, according to the Office of Dietary Supplements (ODS). According to the ODS, if you don't consume enough iron in your diet, you may feel tired, be unable to work well and even get sick easier. Iron is available in both foods and supplements, although it is generally a better idea to get your iron intake through foods when possible, because the supplements are sometimes hard on the stomach. The ODS states that heme iron, as found in animal products, is absorbed by the body better than non-heme iron, which is found in plant products, but non-heme iron is still healthy.
Cereal
Although many cereals do not naturally contain iron, almost all brands of ready-to-eat cereal are fortified with iron. The ODS states that in 3/4 cup of ready-to-eat cereal, there is about 18 mg of non-heme iron, which is 100 percent of most individual's total daily recommended intake of iron. The reason that cereal contains non-heme iron is because it usually doesn't contain any animal products, such as meat, which are the only source of heme iron.
Beans
The ODS uses beans as a common example of a good source of non-heme iron. The website explain that 1 cup of boiled kidney beans contains 5.2 mg of iron and 1 cup of boiled black beans contains 3.6 mg of iron, which are 25 and 20 percent of your daily recommended intake of iron, respectively. Although the iron from beans is not digested as well as the iron from meat, it is still a significant contribution of iron, especially for vegetarians who do not eat meat.
Tofu
Tofu is another great way for vegetarians to get iron without eating meat. Tofu is a fermented soybean product that is tasteless but soaks up the taste of anything it is marinated in or cooked with. For this reason, tofu is excellent in foods such as stir-fry dishes, soups and lasagna. According to the Vegetarian Resource Group, a 4-oz. serving of tofu has 6 mg of non-heme iron.
Spinach
Spinach is another excellent source of non-heme iron, according to the Vegetarian Resource Group. The website states that 1 cup of cooked spinach has 6.4 mg of iron. Per calorie, spinach actually contains more iron than steak and chicken. The Vegetarian Resource Group explains that per 100 calories, cooked spinach has 15.7 mg of iron, while sirloin steak has .9 mg and chicken breast has .6 mg. Steak and chicken provide heme iron, however, while spinach contains non-heme iron.
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