How does one assure adequate iron intake?
Vegetarian foods contain much iron although it is not as well absorbed as the form of iron found in animal flesh. Too much iron may result in a pro-oxidant effect, so a well-planned vegetarian diet may the the best way of obtaining enough but not too much iron. Tea inhibits iron absorption and should not be consumed with meals. Dairy products contain almost no iron and may even inhibit iron absorption, so their use should be minimized. Vitamin C greatly increases the absorption of iron from plant foods, so vitamin C-rich foods consumed with meals can help. Many dark, leafy green vegetables, potatoes, watermelon, and strawberries are examples of foods that are good sources of both vitamin C and iron. Other good sources of iron include lentils, garbanzo beans, almonds, sesame seeds, and blackstrap molasses.
Vegetarian foods contain much iron although it is not as well absorbed as the form of iron found in animal flesh. Too much iron may result in a pro-oxidant effect, so a well-planned vegetarian diet may be the best way of obtaining enough but not too much iron. Tea inhibits iron absorption and should not be consumed with meals. Dairy products contain almost no iron and may even inhibit iron absorption, so their use should be minimized. Vitamin C greatly increases the absorption of iron from plant foods, so vitamin C-rich foods consumed with meals can help. Many dark, leafy green vegetables, potatoes, watermelon, and strawberries are examples of foods that are good sources of both vitamin C and iron. Other good sources of iron include lentils, garbanzo beans, almonds, sesame seeds, and blackstrap molasses.
