Iron rich diet for vegetarians

Iron rich diet for vegetarians

Many vegetarians suffer from anemia due to diets poor in iron. This could be due to poor food combinations, poor protein intake and diet rich in tannins and other inhibitors. So if you are a veggie, there are various ways you may supplement your diet with iron.


  • Most of the nuts and also seeds such as pumpkin seeds etc
  • Various cereals are fortified with iron, hence would be a good start in the morning.
  • Germinated pulses and legumes are rich in iron.
  • Most of the greens such as spinach, amaranth and broccoli are rich in iron. But need to be had with sources of vitamin C to absorb the iron.
  • Jaggery, puffed rice and beaten rice. Now you know why poha is good for health.
  • Dates and other dried fruits, you can add them to your cereal for an iron boost.

Incorporate these foods to boost up your iron intake.

What about iron supplements?

Iron supplements are recommended only if one is highly anemic or in pregnancy. But the downside is it is constipating.

Avoid excess of fiber and high calcium intake which interfere in iron absorption.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

6 Replies to “Iron rich diet for vegetarians”

  1. Dear All,

    For absorption of iron adding a bit of lemon for all meals including break fast is good. Also, to satisfy the sweet tooth one can go for sesame seed (Teela Undo) after meal too.

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