Best vegetarian sources of iron

There are several different reasons for wanting to eat vegetarian food. For many, it has become part of a healthy lifestyle, as well as an environmental responsibility to refrain from eating animal products a couple of times a week. Others opt for a completely vegetarian diet. Scientific studies have shown that a vegetarian diet can reduce the risk of cardiovascular disease, certain cancers, and diabetes.

A vegetarian diet can increase the risk of certain nutritional deficiencies

When excluding certain food groups from your diet, such as meat, you have to be a little more careful about which nutrients you eat. This is because animal products contain important nutrients that are needed for the body to function optimally. You should also be very careful when limiting a child’s diet, as the rapid development of both their body and brain puts them in an especially sensitive situation. Many people worry about the risk of having too little protein when eating vegetarian. If you’re careful to eat one source of protein at each of your three daily means, then there’s no major risk. Key vegetarian sources of protein are various beans, lentils, chickpeas, peas, quinoa, tofu, oatmeal, and nuts and seeds. These provide the body with important amino acids that are used to build protein.

All-important iron

What you should be extra aware of is having enough iron. Iron has many important functions in the body. It is included in haemoglobin, which transports oxygen in the blood, and myoglobin, which transports oxygen to the muscles. In addition, several of the body’s key enzymes need iron to function optimally. In children, iron is very important as it contributes to normal brain development. Menstruating and pregnant women may also have an increased need for iron.

The way the body works means that it absorbs iron from animal products more easily than from vegetarian products. This means that even if you eat food that contains iron, the body cannot always absorb and use it. Foods that are rich in vitamin C can help the body absorb more iron if eaten alongside iron-rich foods. At the same time, certain polyphenols in things like tea and coffee can reduce the body’s ability to absorb iron. Consequently, to cater for the body’s iron needs, it’s important to regularly eat foods that contain iron.

The best vegetarian sources of iron are:

• Pumpkin seeds

• Sesame seeds

• Cashew nuts

• Red lentils and peas

• Spinach

• Tofu

• Quinoa

• Wholegrain products

• Apricots

• Dark chocolate
 

My advice:

If you choose vegetarian food, make sure you include sources of iron and eat fruit or vegetables that contain vitamin C, which makes it easier for the body to absorb iron. Check your iron values if you feel tired or listless for an extended period of time.