Iron Rich Foods For Vegetarians

Consuming enough iron rich foods is an important concern for both vegetarians and meat-eaters alike. But while red meat is perhaps one of the most obvious sources of iron, nevertheless there are also many meat-free foods high in iron which vegetarians can include in their daily diets.

In this article we'll look at exactly why iron is so important to our health, some common symptoms which can point to an iron deficiency, the best iron rich foods for vegetarians, and useful information on how to maximize your iron absorption and avoid iron inhibition.

Just Why Is Iron So Important To Our Health?

Iron is an important mineral which is found in every cell of our bodies. It is essential for the formation of blood and also plays a key role in keeping our immune systems healthy.

We also need iron for energy production and to help our brain cells function properly.

What Are The Symptoms Of An Iron Deficiency?

- Fatigue or extreme tiredness

- Irritability

- Extreme or unusual paleness of the skin

- Dizziness

- Insomnia

- Lack of concentration

- Breathlessness upon exertion

- Palpitations

- Headaches

What Are The Best Iron Rich Foods For Vegetarians?

It is possible to prevent anemia by eating a well-balanced diet containing lots of iron rich foods. While red meat contains the type of iron which is most easily absorbed by our bodies, nevertheless there are also plenty of food high in iron which vegetarians can eat.

These include:

- Breakfast cereals fortified with iron - e.g. Weetabix, Bran, Bran Flakes, Special K, Ready Brek

- Dried fruit - e.g. raisins, figs, prunes, apricots, peaches, dates

- Nuts - e.g. almonds, walnuts, Brazil nuts, cashews, hazelnuts, peanut butter

- Seeds - e.g. sesame, sunflower, pumpkin

- Wholemeal bread, wholemeal flour, wheatgerm, wheatbran

- Soy beans, soy flour, tofu

- Eggs, especially the yolk

- Dark, leafy green veg - e.g. watercress, spinach, tinned asparagus

- Black treacle

- Pulses and beans - e.g. lentils, chickpeas (including hummus), baked beans, butter beans, pinto beans, lima beans, red kidney beans, haricot beans, peas (We do a delicious iron-rich vegetarian chili with baked beans and kidney beans)

This excellent article on iron rich foods by the Vegetarian Society shows you exactly how much iron each of these foods provide, and how much iron a day we should all aim for (opens new window).

Research studies have found that Vitamin C helps our bodies to absorb more iron from the foods we eat. Therefore, to maximize iron absorption we should also include foods high in Vitamin C with our iron-rich meals - e.g. by drinking a glass of orange juice or fortified squash, or perhaps having an orange for dessert.

On the other hand, always avoid consuming tea or coffee when eating foods high in iron, as they contain tannins which inhibit iron absorption.

Please note: while we believe all the information contained in this article to be correct, it is intended to provide general information only and does not constitute professional advice of any kind. You should always consult your doctor or other health professional if you have any specific medical or nutritional conditions or queries.

For more helpful vegetarian health articles like this one on iron rich foods, click here.

Or return to our home page for some easy vegetarian cooking ideas.

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