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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

Top 10 Iron Rich Foods For Vegetarians is from groovy vegetarian

VRG, based in Baltimore, Maryland has been around since 1996 and is “dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger”. The site is loaded with information for new vegetarians and covers meal planning, nutrition, recipes, food products, meal ideas, and lots more.

They also publish the Vegetarian Journal, which focuses on feature articles like
How many Vegetarian are There? and 10 Simple Ways To Improve Your Vegetarian Lifestyle. They also publish helpful vegetarian books, leaflets, and pamphlets that answer alot of commonly asked questions about the vegetarian lifestyle.

Recipes are the cornerstone of many a vegetarian diet and VRG has a boatload of mouthwatering, succulent, and oh yes! healthy meal ideas for every meal of the day. Definitely take a look at this section of the site.

The Vegetarian Resource Group has comprehensive and expert advice on vegetarianism, truly a must visit site for anyone thinking of the meatless diet.

Vegetarian Resource Group, VRG is from groovy vegetarian