Iron in the Vegan Diet

Vegetarians may also be putting their health at risk if they don’t watch their iron intake. The iron in meat is absorbed more efficiently than the kind in plant-based sources, such as beans and tofu. As a result, vegetarians need 33mg of iron, while meat eaters require only 18mg.

Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.