Iron Explained for Vegetarians

Your body needs iron for your blood and your brains. Iron helps make hemoglobin, which assists the transportation of oxygen through your blood into the cells in your body. If you do not get enough iron in your system, your red blood cells becomes pale and weak. This means that your blood is not receiving enough oxygen. 

Cues That You May Need More Iron

• fatigue & weakness
• inability to concentrate
• increased susceptibility to infections
• hair loss
• dizziness 
• headaches
• brittle nails
• apathy
• depression

Iron Requirements

The Food and Nutrition Board at the Institute of Medicine recommends the following:

Infants and Children
• Younger than 6 months: 0.27 milligrams per day (mg/day)
• 7 months to 1 year: 11 mg/day
• 1 to 3 years: 7 mg/day
• 4 to 8 years: 10 mg/day

Men
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 11 mg/day
• Age 19 and older: 8 mg/day

Women
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 15 mg/day
• 19 to 50 years: 18 mg/day
• 51 and older: 8 mg/day

Sources of Iron
1 cup of cooked soybeans (8.8 mg)
1 cup of cooked lentils (6.6 mg)
1 cup of cooked spinach (6.4 mg)
1 teaspoon of Spirulina (5 mg)
1 cup of cooked chickpeas (4.7 mg)
4 ounces of quinoa (4 mg)
1 cup of cooked oatmeal (1.6 mg)



This post is written by Karel.
Adapted from:
Why Do You Need Iron
Iron Requirements
Iron Sources 1
Iron Sources 2
Cues for more iron
Iron
Leafy Greens Picture
Iron Greens