You will need a handful of helpful facts to answer such question. But, it is not a single answer but a series of answers to finally realize the truth about much iron a vegetarian should take.
If you are a vegetarian and you are planning to work on your diet because you are concern about how much iron you should get, you have to learn some important facts.
Basically, you have to learn the kinds of foods that let you get enough iron and how iron functions in the body. Cells need iron to transport oxygen throughout the body. Red meat and plant foods are particularly rich in iron. In a vegetarian diet, the main sources of iron are the soybeans and the cereals and some scientific studies prove as such.
Another important thing to know would be: there is a difference between the amount of iron that the body can store and the amount it can take. This is why, it is recommended to have the right measurement of iron that a person should take and not just a vegetarian.
But, there is a need to highlight the fact that vegetarians have the tendency to store lower level of iron because grains and vegetables contain nonheme iron which the body doesn’t absorb.
So, if a vegetarian eats a lot of grains and vegetables it doesn’t mean he gets enough supply of iron because the body can’t process nonheme. This also means that the body needs more nonheme iron to keep the normal iron stores of the body.
More so, some vegetarian staples like grains contain phytate actually limits iron absorption and legumes are no different. The phytate that soy contains has a kind of protein that interferes in iron absorption process. And coffee, tea, coca, some spices, and fiber actually inhibit iron absorption.
To have a concrete answer to the question: how much iron should a vegetarian take one must know that there should be proper intake of good iron stores like vitamins and minerals. Among the favorites foods that are rich in iron are broccoli, cauliflower, potatoes, cabbage, kiwi fruit, tomatoes, cantaloupe, and citrus contain Vitamin C and this vitamin is in fact a very good enhancer of iron absorption. Vegetarian must have these kinds of food in their diet and they will surely level up the amount of iron stored in their body.
To diversify your vegetarian diet, you must also take note other minerals and vitamins that help in iron absorption. Copper, vitamin A, vitamin D, B-complex vitamins, and manganese are other classic examples of iron-essential nutrients that the body needs. But the most effective thing to do to monitor how much iron you take is to determine your RDA also known as recommended dietary allowance. Your age affects your iron RDA and so is your gender.
Set your mindset straight when it comes to your vegetarian diet. This will yield healthy results that will help you learn more about your health.
Below is a chart that will help you determine foods that should be included in your diet.
FOOD (serving) IRON (mg)
Breads, Cereals and Grains
Cream of wheat, cooked (1 cup) 10.3
Bran flakes (3/4 cup) 8.1
Quinoa, cooked (1 cup) 4.0
Oatmeal, cooked (1 cup) 1.6
Whole wheat bread (1 slice) 0.9
Legumes
Soybeans, cooked (1 cup) 8.8
Tofu (1/2 cup) 6.7
Lentils, cooked (1 cup) 6.6
Kidney beans, cooked (1 cup) 5.2
Garbanzo beans, cooked (1 cup) 4.7
Lima beans, cooked (1 cup) 4.5
Black-eyed peas, cooked (1 cup) 3.6
Pinto beans, cooked (1 cup) 3.6
Lentil soup (1 cup) 2.7
Tempeh (1/2 cup) 2.2
Nuts and Seeds
Sesame Tahini (2 Tbs.) 2.7
Sunflower seeds (1/4 cup) 2.4
Cashews (1/4 cup) 2.0
Fruits
Prune juice (8 oz.) 3.0
Apricots, dried (1/2 cup) 1.7
Figs, dried (1/2 cup) 1.5
Raisin (1/2 cup) 1.5
Vegetables
Spinach, cooked (1 cup) 6.4
Swiss chard, cooked (1 cup) 4.0
Mushrooms, cooked (1 cup) 2.7
Potato, baked with skin (medium) 1.9
Bok choy, cooked (1 cup) 1.8
Other
Blackstrap molasses (2 Tbs.) 7.2