Iron is an essential component of our diets for red blood cell formation, transporting oxygen in the blood, and enhancing the immune system, among other functions. There are two types of iron found in our foods: heme and non-heme iron. Heme iron is only found in animal sources such as beef, and is readily absorbed by our body. Non-heme iron comes from vegetarian sources and is not absorbed as efficiently. By combining non-heme iron sources with Vitamin C, however, the absorption can be enhanced and therefore vegetarians are not necessarily more prone to developing anemia. The current RDA for Iron for females between the ages of 19-50 is 18mg/day, while 8 mg/day is recommended for males between 19-50.

If you are vegetarian or eat mostly plant based foods, incorporate some of the following foods which contain high amounts of non-heme iron into your diet to keep your iron levels in check!

• Swiss Chard, cooked
• Lima Beans, cooked
• Tempeh
• Whole Grains (enriched)
• Tofu
• Quinoa, cooked
• Spinach, cooked
• Lentils, cooked
• Blackstrap Molasses
• Soybeans, cooked