Vegetarian diet rich in iron:

What foods are rich in iron I am a vegetarian.

Iron is of particular importance because it is essential for the processes of oxidation in the body.



It is a constituent in compounds necessary for the transport of oxygen to the cells and for oxidation in the cells.

The total iron content of the body is relatively small. It is approximately 3 to 5 gms in adults. About 70 % of this occurs in the erythrocytes of the blood as a constituent of hemoglobin and 5 % of body iron is present in the myoglobin of muscle.



The adult body contains iron in two major pools which is functional iron in hemoglobin, myoglobin and enzymes and storage iron in ferritin, hemosiderin and transferrin. Healthy adult men have 3.5 gms total iron whereas in women it is about 2.4 Gms. Iron is conserved by the body, approximately 90% of which is recovered and reused everyday.



The rest is excreted, mainly in the bile. Dietary iron must be available to maintain iron balance to meet this 10% gap or else iron deficiency will result.

Dietary iron exists in two chemical forms - heme iron found in hemoglobin, myoglobin and some enzymes and non heme iron found in plant foods and also in some animal foods. Several factors affect the intestinal absorption of iron especially of non heme iron. Some foods contain iron absorption enhancing substances like ascorbic acid or Vitamin C. Ascorbic acid forms chelate with iron that remains soluble in the small intestine. Foods with high phytate content have low iron bioavailability. Drinking tannin containing beverages like tea with meals consisting of vegetable foods cause a decrease in iron absorption. Physiologic conditions like pregnancy, growth which demands increased blood formation can stimulate iron absorption.

Although the best dietary source of iron is liver, oysters, sea foods, kidney and lean meat, there are plant sources that contain good amount of iron.



Dried beans and green leafy vegetables are good sources of iron. Some other foods that provide iron are dried fruits, dark molasses, and whole grain and enriched breads. Milk and milk products are devoid of iron. Iron skillets and even stainless steel pans when used for cooking add to the total iron intake. Soy products are good sources of iron. Iron fortification of cereals, flour and breads has added to the total iron intake. Fortified cereals have become substantial source of iron for infants, children, adolescents an adults.

Vegetarians can obtain enough iron from their diet but they must consume sufficient amounts of moderately iron rich foods like legumes and dried fruits.