Iron

It might be surprise you, but the most common nutrient missing in a vegetarian diet is not protein, it’s actually iron. (If you want to know more about protein, I am eventually planning to post about it.) The largest and most common dietary source of iron is meat. I know many people who have told me they tried a vegetarian diet but they had to start eating meat again because they were too anemic (iron deficiency anemia is the medical term for having too little iron in the blood). There are also other types and causes of anemia, but not having enough iron in your diet will be a major factor in anemia.

Symptoms of anemia include fatigue, pale skin, fast/irregular heartbeat, shortness of breath, chest pain, dizziness, cognitive problems, cold hands and feet, moodiness and headache. Anemia can also cause a person to bruise very easily and can be made worse by extreme physically activity and unusually large amounts of blood loss (such as during a women’s menstrual cycle).

Of course the easiest way to supplement any nutrient in your diet is with a daily vitamin supplement. There is nothing wrong with taking one and it is a great idea, especially for children who are picky eaters or women who are pregnant or nursing. But the body is better able to absorb nutrients out of food then out of a pill. I’m a big believer that anything is better for you in it’s natural state then processed into another form. Iron is not that hard to get from food if you know where to look. Here is a pretty comprehensive list of types of foods (and a few examples) that are high in iron:

egg yolks (if you eat eggs, we will talk more about eggs in another post)

dark, leafy green vegetables (spinach, kale, collards)

dark green vegetables (broccoli, green pepper)

dried fruit (apricots, prunes, raisins)

legumes (beans, lentils, check peas, soybeans)

tofu (again soybeans)

nuts

seeds (pumpkin, sesame, squash)

wheat germ

sweet potato (one of my favorite foods)

Grains that are iron enriched such as cereals or bread (this would not be my first choice because it is kind of like taking an iron supplement, but better than not getting iron)

In order to be able to absorb iron your body needs vitamin C. A few great sources of vitamin C are oranges, broccoli, and strawberries.

One more note, if you think you are anemic or are worried about not having enough iron in your diet, go talk to your doctor. They can easily test you for anemia with a simple blood test. If you are a vegetarian or are wanting to make the change to a vegetarian diet, I recommend finding a doctor who is going to be willing to work with you. Some doctors will tell you first thing, you need or have to start eating meat again. But a different doctor might help you find more non-meat sources of iron or suggest an iron supplement.

For more information about dietary iron and anemia I recommend looking at websites such as webmd.com and mayoclinic.com.