health
I’m vegetarian. How can I get enough iron?
The answer is probably more about absorption than quantity, say our panel of experts
TL;DR
- Heme iron from animal sources is better absorbed than non-heme iron from plant sources.
- Vitamin C significantly increases the absorption of non-heme iron.
- Phytates and tannins in vegetarian diets can block iron absorption.
- Recommended daily iron intake for women aged 19-49 is 14.8mg, dropping to 8.7mg after menopause.
- Good vegetarian sources of iron include beans, lentils, nuts, seeds, soy products, and leafy greens.
- Combining iron-rich foods with vitamin C sources like peppers, tomatoes, berries, and kale improves absorption.
- Oats, tofu, eggs, cashews, edamame, dried fruit, and pumpkin seeds are excellent iron sources.
- Layering iron-rich foods throughout the day is key to meeting requirements.