Today I thought I would discuss iron rich foods in vegetarian foods. A diet lacking in iron can cause low energy levels, shortness of breath, headaches, irritability, dizziness and anemia.

Now iron is found in two forms heme and non heme. Heme iron is found only in animal products and non heme is found only in plants.

Recommended daily intake is an average 18 mg per day. The limits change based on persons gender and life stage. Pregnant women need the highest, around 27 mg per day.
Non heme iron is less absorbed by the body so recommended dose is 1.8 time higher than meat eaters.

For maximum absorption have with vitamin C rich foods. Avoid caffeinated beverages like tea and coffee an hour before and after a non heme rich food. This maximizes it’s absorption.