Guide to Vegetarian Foods High in Iron

Iron for vegetarians and vegans
Despite iron from plant foods being less readily absorbed as animal derived iron, research has shown that vegetarians and vegans are no more likely to suffer from iron deficiency than meat eaters.
So there!
Good Iron Foods Include:
Beans
Pulses
Lentils
Bran flakes
Iron fortified breakfast cereals
Spinach
Kelp
Kale
Broccoli
Black treacle
Muesli
Dried figs
Dried Apricots
Curry powder
Cocoa

Iron is better absorbed from these foods if eaten at the same time as a food or drink containing vitamin C.
Avoid drinking tea at mealtimes because it reduces iron absorption.

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The old Recommended Daily Amounts (RDAs) have now been replaced by the term Reference Nutrient Intake (RNI). The RNI is the amount of nutrient which is enough for at least 97% of the population.

Please use your common sense when applying any of the nutritional information contained within the pages of heathen vegan – they are for guidance only and should in no way take the place of professional help.