Below is a list of 10 iron rich foods for vegetarians. But before i get to the list, let’s take a quick look at some quick iron facts.
Image Source: Spring 3D
Did You Know, There Are 2 Different Types of Iron? Hemi Vs. Non-Hemi
I did some research (a/k/a went to Google) and found the missing piece of the iron puzzle for veggies. Basically there are two different forms of iron, heme and non-hemi. The former is derived from animal based food, and the latter is obtained from plant based foods.
Let’s Talk About Iron and Absorption
The non-hemi type of iron, which is the vegetarian type, is not absorbed as well as the animal based type, without some help. Taken straight from the Vegetarian Resource Group page on Iron, they state the following:
Consuming foods rich in vitamin C at the same meal enhances non-heme iron absorption.
Are Vegetarians Prone To Iron Deficiency?
So although one needs to supplement when trying to fully absorb iron, vegetarians ARE NOT more (or less) prone to Anemia. Again it always comes down to proper nutrition research. If one chooses to become savvy about the ingredients and the nutrients in the foods they eat, they will be and stay healthy. This applies to both vegetarians and non-vegetarians.
So without further ado. I realize that was quite an introduction to the list post but i feel it might help someone as it did me.
Top 10 Iron Rich Foods For Vegetarians
10.) Swiss Chard, cooked
9.) Lima Beans, cooked
8.) Tempeh
7.) Bagel, enriched
6.) Tofu
5.) Quinoa, cooked
4.) Spinach, cooked
3.) Lentils, cooked
2.) Blackstrap Molasses
1.) Soybeans, cooked – 8.8 mg
As far as iron RDA for vegetarians, for women who are pre-menopausal it is 33 mg, and for men it is 14 mg. For women who are post-menopausal it is 14 mg. Women need more because of menstruation.
Conclusion and Final Summary
So in conclusion vegetarians need to be mindful of eating foods rich in Vitamin C to fully (or better) absorb Iron. For a few menu’s that are iron rich, visit the Vegetarian Resource Group Iron For Vegans page.
Reader Question
What are some of YOUR fave food pairings that are both rich in iron and Vitamin C? Please share them below and let’s help those who might be having the same questions or concerns.
Source: VRG
I’m confused about spinach and chard. I believe that I once read that because of the high oxalate content the iron was canceled out. Do you know anything about this? Thanks!!
Hi, Tricia:
As for Spinach and Chard, you want to combine foods rich in Vitamin C, with foods rich in Iron. Eat at same meal. (for example, a Spinach and Tomato salad is a good combo of iron and Vitamin c)
Also let me add i’m not a nutritionist, take my advice with a grain of salt. I do my research, then post my results.
Here is another article i found on Iron from Joanne Larsen, a registered dietician:
http://www.dietitian.com/iron.html
My only beef with that article, is that at the end Joanne states vegetarians should take an iron supplement. This doesn’t coincide with advice from other dieticians.
Also her RDA numbers vary from the ones at VRG. Actually i believe the RDA numbers at VRG are vegetarian specific, so this might be why there is a disparity between the two.
Or it could just be a date issue.
Anyone else care to weigh in, please do?
Also let me quickly add i don’t have any symptoms of Anemia, nor have i been diagnosed.
I was just concerned because i had been meaning to look into Iron absorption, and hadn’t. After my research i feel much better about it. No worries here!
Oh cool, thanks so much for the response!!
Hi,
Nice site. I had a question. I’m a long time vegetarian, but I eat cheese. I always try to get cheeses that specifically state they use microbial or FPC rennet, so I’m not eating a cow byproduct.
Now I’ve run across a problem. My friend is extremely sodium intolerant and I was thinking of making cheese for her, since I can’t find sodium free mozerella. All the mozz recipes I read call for rennet, but I can’t find a commercial supplier of veg. rennet online. Do you know of any? Or do you know of anyone who makes salt free mozerella (NOT swiss cheese).
Thank you very much!!
-Jay
Hi, Jay:
Excellent question. My readers are keeping me on my toes this week big time.
I don’t know of any (sodium free mozzarella cheese) off hand, but will do some research and come back here and let you know. Hold tight.
If anyone else reading this does know of some, jump right in.
Missy.
Thanks Missy!
I think I actually have a plan of attack. I found this site iHerb.com that is pretty hard to navigate, just due to the sheer magnitude of herbs on it, but it has vegetarian rennet and citric acid.
http://www.iherb.com/ProductDetails.aspx?c=1&pid=8588380748466374730
I’m going to use those with organic milk, following the salt-free version of this recipe I found:
http://sugarmountainhome.com/milkncheese/mozzarella.html
I’ll let you know how it turns out when my supplies arrive in a week or so.
Awesome site.
-Jay
Good finds there, Jay. Glad you found what you were looking for, and that you shared it with us. Thx!
Isn’t it true that a lot of foods in eaten in the right order actually complement each other, whether it be in the digestive processes or in the assimilation pf certain vitamins and minerals?
Excellent info. I am always amazed when friends worry that I am not getting enough iron now I am vegan. I was anaemic in the days when I ate red meat , I am certainly not now. Same applies to calcium.
Sire » Yes, this is what i’m finding out as well. The order and mix do matter. Nutrition is abit of art and science. You are right.
Jackie » It’s really all about being aware of food ingredients and nutrients. Doing some research and sticking to a plan of action. Glad you’re getting on with your diet. Nice!
There needs to be more information published on this. I know several people who’re vegetarians who’ve not gotten enough iron (among other things) in their diets.Â
I’ve been vegetarian for 12 years now, thanks for these additional recipes.
Best regards.
As a long-time vegetarian, combining foods is one issue that is terribly hard for me. I can never remember what to eat, when, how much, with what…so this post is a great reminder about the all-important iron!
These are some valuable information. Thanks for sharing it with us.
I discovered natural hygiene and vegetarianism when I read “Fit for Life” Harvey and Marilyn Diamond. That book gave me back my health, now I want to share with others this wonderful lifestyle.
I’m a Sierra Leonean, my country Sierra Leone is the poorest in the world. Life expectancy is the lowest in the world, 40 years. Infant mortality the highest in the world. If there is anyone who wants to help me open a vegetarian society in this country please call me on any of the following numbers.
(phone numbers deleted by admin)
Hassan Turay »
Hi. I had to delete the phone numbers, as i don’t want you to get spammed to death. I’m sure those interested will email you.
Thank you for coming by, and telling us about Sierra Leone. I hope you receive some help. You have a worthwhile cause.
A friend of mine had anemia a few years back because of a lack of iron in their diet. They were a vegetarian and were instructed to start eating some of these foods to get more iron in their diet.
pays to live green »
Hi (and what’s your name?) Does he/she still have anemia? Or is it gone. Do share more.
Thanxs for all the good comments. I appreciate the help with this topic.
Hi, all
I’m always skeptical of people who say they knew a vegan/veggie who was (insert nutrient here) deficient. I’ve been vegan for a number of years. In the beginning I didn’t know a thing about nutrition, but I had to research because people asked me silly questions like “where do you get your protein?” and my response was “uhhh….”
I’ve been vegan for many years, never been defecient in anything. I don’t think nutritional defeciencies in vegans are as common as people say.
@vegetatingvegan
I agree. As an example – most mainstream mags and papers are always discussing PROTEIN when it comes to veg nutrition and it’s such a crock. That is probably the last nutrient (would be vegetarians) should be concerned about. It is found in so many food items – it is hardly anything to worry about.
Other nutrients are far more important. But i hear ya on the whole “vegans and vegetarians are nutrient deficient”. It’s simply not true.
Thx for your lovely visit. Do come again!
One of the biggest misconceptions is that vegetarians prone to Anemia – thanks for spreading the word
Thank you for the list, but I thought spinach would better keep its nutrients if eaten raw…am I wrong?
Hi, Cris:
From what I understand, just about everything holds more nutrition when eaten raw. When certain veggies are cooked (especially boiling), some nutrient loss does occur. Not much, but still enough for some to eat it raw.
This is why there is an ever growing “raw foods” movement in the USA. (It’s popular for a reason)
So, I believe you are correct. Yes!
Cooking generally maintains more nutrients, but if you are talking about maintaining iron from sources other than red meat…most are bound to some other organic constituent of the food and cooking tends to break these interactions; leading to increased iron availability.
I’ve never been more excited to be a vegetarian. I’ve haven’t been on the wagon for very long. I always stop because eating me is so ingrained in me. Your site is very helpful. Thank you!
The information I’ve found so far is making the journey easier!
I feel much more energy with our vegetarian diet.
One helpful and very tasty dish is kale with balsamic vinegar,oil and roasted sunfower seeds. Healthful and yummy. Try it.
Thanxs for the tip, Jed.
I’m having fun with Tofu at the moment. I’ve found it has a rather odd taste on its own but its absolutely fine if mixed in properly with other ingredients.