This article is dedicated to Iron Rich Foods Vegetarian. Since Vegetariandon’tt consume meat so the major source of iron (that is meat as believed) is missing from their diet. This can lead to anemia that is- decrease hemoglobin levels in the body. Here I have given detailed information on Sources of Iron for Vegetarians (Non Heme Iron) that are commonly available. Vegetarians can suffer from Iron Deficiency Anemia if iron-rich foods are not consumed on regular basis.
Here is the complete list of Sources of Iron for Vegetarians along with calories. Use these on daily basis to avoid Iron Deficiency Anemia.
tomatoes5.6 mg Cashew nuts 5.0 mg
Iron fortified bread 7.1 mg Dried apricot 3.1 mg
Dried dates 2.6 mg
Mixed grain bread roll 4.7 mg
Figs1.4 mg
Lamb chopped grill 2.9 mg
Eggs, whole boiled 1.6 mg
Cheese cheddar0.2 mg
Other Sources of Iron for Vegetarians (Iron Rich Foods Vegetarian)
- Oyster
- White beans
- lentils
- dark chocolate
- chickpea
- baked potatoes
- cashews
- spinach
- raisins
Iron Absorption
Iron comes from the mixed diet is 18 percent while it comes from the plant sources are 10 percent. Iron absorption estimate comes from the single meal or short term. Single meal does not means that the adaptation of intestine of absorption and loses. The main function of iron absorption is linked with the ferritin level. Our concern has non-heme iron bioavailability, enhancer and absorption is not more important but the iron status is more important than the bioavailability.
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