Meatless Monday: 5 Vegetarian Sources of Iron

There are many misconceptions about the vegetarian diet, and most involve the idea that it lacks as much nutrition as the meat-based diet. The truth is, the vegetarian diet is very healthy and packed with similar levels of nutrients. Getting enough iron is often a concern, but vegetarians do not have a higher occurrence of deficiency than meat eaters. Iron is important to our bodies because it supports our immune system and adequate amounts of it will prevent anemia. If your diet is well-rounded and inclusive of whole-foods then you will get plenty of iron.

Here are five foods that are very high in iron, followed by some recipes to try them out in.

1. Seeds - especially flaxseed and pumpkin seeds
2. Quinoa
3. Legumes (including soy)
4. Spinach
5. Dried fruit - especially figs, apricots, and peaches

Recipes:

• Pumpkin Seed Pesto Ravioli
• Quinoa Sweet Potato Spinach Salad
• Mashed Potato Pancakes With Garlicky Smash Spinach
• Lentil Stew with Dried Fruit
• Almond-Flax Granola
• Black Bean Brownies

P.S. Iron absorption is increased when you eat iron-rich foods with foods containing high amounts of vitamin C, such as citrus, tomatoes, and broccoli. Have a glass of citrus juice with a meal, mix in some veggies into your dish or have them on the side.

Whitney Lauritsen is a filmmaker, environmentalist, and vegan who promotes healthy living on her site www.ecovegangal.com. She shares tips on how to be kind to your body and the earth via video, photography, and writing. You can find her talking about being healthy and green on Twitter and Facebook.