List of Vegetarian Foods Containing Iron

Iron is a metal mineral that is vital to many important biological functions. Most notably, it is a component of hemoglobin, the compound in blood that transports oxygen throughout the body. Having insufficient iron is called anemia, and reduced amounts of hemoglobin lead to limited oxygen delivery, resulting in fatigue and poor immunity. Although iron supplements are widely available, there are plenty of iron-rich food sources.

Background

• The National Institutes of Health (NIH) recommends that adult males consume 8 milligrams per day of iron; adult females should consume 18 milligrams per day. However, not all iron is created equal, which is one of the reasons vegans and vegetarians have to pay special attention to their diets. There are two types of food-based iron: heme, which is easily absorbed by the body and comes from animal sources; and non-heme, which is more difficult for the body to absorb and comes from plant sources. Non-heme can be more easily absorbed if paired with a source of vitamin C, such as citrus fruit, bell peppers or tomatoes. Although many vegetarian-friendly foods are rich in iron, this limited absorption can make it difficult for vegetarians to meet the NIH-recommended intakes.

Vegetarian Sources

• Lentils are an excellent iron-rich food choice for vegetarians.

  Many dietary sources of iron are not animal-based. Some of the richest sources include grains and cereals, like barley, brown rice, oatmeal and bran flakes, and pulses like chickpeas, lentils and various types of beans. Iron is abundant in vegetables like broccoli, spinach and bok choy, as well as items like tofu, pumpkin seeds, dried dates and apricots, and blackstrap molasses.

Precautions

• Tea contains tannins, which can interfere with iron absorption.

  Avoid drinking coffee or tea in combination with high-iron foods, as these beverages contain compounds that interfere with iron and can inhibit its absorption.