Iron composition in the human body is very important. It is generally told that vegetarians actually suffer from iron deficiency, however, the truth is you can get enough iron without eating meat — iron deficiency is actually no more common in vegetarians, but it’s all about conspicuous the right balance.
You can start by making sure that you’re eating foods that contain considerable amounts of iron. Some of the best plant sources of iron include:
>Legumes: lentils, soybeans, tofu, tempeh, lima beans
>Grains: quinoa, fortified cereals, brown rice, oatmeal
>Nuts and seeds: pumpkin, squash, pine, pistachio, sunflower, cashews, unhulled sesame
>Vegetables: tomato sauce, swiss chard, collard greens,
>Other: blackstrap molasses, prune juice
However, the important fact is that it’s not how much iron you consume, but how well you absorb it. So paying attention to make sure you’re gripping your iron is just as important as making sure you’re taking it adequately.
Vegetarians and vegans may have lower iron reserves than omnivores, but don’t worry your vegetarian brain over these matters. As mentioned above it’s not all that tough to get the iron you need on a plant-based diet.